Spinach Salad with Steak & Blueberries

5.0
(14)
14 Reviews

Combine steak, walnuts, blueberries and feta cheese in this simple salad and you have yourself a healthy and satisfying supper. Serve with grilled baguette and a glass of rosé.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Sylvia Geiger, M.S., RD
Reviewed by Dietitian Sylvia Geiger, M.S., RD

As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves.

EatingWell's Editorial Guidelines
3757440.jpg
Cook Time:
30 mins
Total Time:
30 mins
Servings:
4
Yield:
4 servings, about 2 cups each
Nutrition Profile:
Low-Carb Healthy Aging Healthy Immunity Low-Sodium High-Protein Gluten-Free Low-Calorie
Jump to Nutrition Facts
Cook Mode (Keep screen awake)

Ingredients

  • 1 cup fresh blueberries, divided

  • ½ cup chopped walnuts, toasted (see Tips)

  • 3 tablespoons fruity vinegar, such as raspberry vinegar

  • 1 tablespoon minced shallot

  • 1 teaspoon sugar

  • ½ teaspoon salt, divided

  • 3 tablespoons walnut oil or canola oil

  • 1 pound sirloin steak or strip steak (1-1 1/4 inches thick), trimmed

  • ½ teaspoon freshly ground pepper

  • 8 cups baby spinach

  • ¼ cup crumbled feta cheese

Directions

  1. Preheat grill to medium.

  2. Pulse 1/4 cup blueberries, 1/4 cup walnuts, vinegar, shallot, sugar and 1/4 teaspoon salt in a food processor to form a chunky paste. With the motor running, add oil until incorporated. Transfer the dressing to a large bowl.

  3. Sprinkle steak with pepper and the remaining 1/4 teaspoon salt. Oil the grill rack (see Tips). Grill the steak about 5 minutes per side for medium-rare, 6 minutes per side for medium. Let rest on a clean cutting board for 5 minutes.

  4. Add spinach to the bowl with the dressing; toss to coat. Divide the spinach among 4 plates. Thinly slice the steak crosswise. Top the spinach with the steak, feta and the remaining blueberries and walnuts.

Tips

Make Ahead Tip:

Tips: To toast chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Originally appeared: EatingWell Magazine, July/August 2010

Nutrition Facts (per serving)

390 Calories
26g Fat
11g Carbs
29g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about 2 cups
Calories 390
% Daily Value *
Total Carbohydrate 11g 4%
Dietary Fiber 3g 12%
Total Sugars 6g
Added Sugars 1g 2%
Protein 29g 58%
Total Fat 26g 34%
Saturated Fat 5g 23%
Cholesterol 68mg 23%
Vitamin A 5723IU 114%
Vitamin C 21mg 23%
Folate 136mcg 34%
Sodium 475mg 21%
Calcium 134mg 10%
Iron 4mg 21%
Magnesium 103mg 24%
Potassium 745mg 16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Related Articles

3759351.jpg
Grilled Flank Steak Salad with Ginger-Wasabi Dressing
40 mins
3758297.jpg
Grilled Chicken Caesar Salad Wrap
30 mins
3758000.jpg
Chimichurri Grilled Steak Salad
1 hr
Mediterranean Tuna-Spinach Salad
Tuna & Olive Spinach Salad
10 mins
3756188.jpg
Spinach & Beet Salad with Chicken
30 mins
Orzo Salad with Chickpeas & Artichoke Hearts
Orzo Salad with Chickpeas & Artichoke Hearts
30 mins
4538536.jpg
Green Goddess Salad with Chickpeas
15 mins
3994519.jpg
Simple Green Salad with Citronette
15 mins
3759414.jpg
Hawaiian Steak Fajitas with Grilled Pineapple Salsa
30 mins
3755650.jpg
Lemony Lentil Salad with Salmon
30 mins
5245804.jpg
Grilled Marinated Flank Steak Salad
1 hr 15 mins
4548014.jpg
Mixed Greens with Lentils & Sliced Apple
10 mins
3884259.jpg
Korean Beef Stir-Fry
30 mins
5594804.jpg
Strawberry & Tuna Spinach Salad
10 mins
Mâche & Chicken Salad with Honey-Tahini Dressing
Mâche & Chicken Salad with Honey-Tahini Dressing
35 mins
Green Goddess Salad in a serving bowl overhead.
Green Goddess Salad
30 mins