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Beef Salad with Green Beans, Cherry Tomatoes, and Mustard Dressing – A Weight Loss Recipe

Last Updated on January 8, 2025 by Arif Chowdhury

Salads often get a reputation for being boring or bland, but today, we’re turning that stereotype on its head!

If you’re looking for a satisfying meal that’s both nutritious and packed with flavor, you’ve come to the right place. Introducing Beef Salad with Green Beans, Cherry Tomatoes, and Mustard Dressing!

This vibrant dish is not only a feast for the eyes but also a fantastic option for those on a weight loss journey. With lean protein, fresh veggies, and a zesty dressing, this salad is sure to become a favorite in your household.

Why Choose Beef Salad for Weight Loss?

You might be skeptical about salads being filling or flavorful enough, but this recipe will prove you wrong. Here’s why this beef salad deserves a spot on your dinner table:

  1. Lean Protein Power: Beef is a superb source of high-quality protein, vital for muscle repair and growth. A study published in the American Journal of Clinical Nutrition found that a higher protein intake can help you feel fuller longer, reducing overall calorie intake.
  2. Nutrient-Rich Ingredients: This salad is packed with fresh vegetables like green beans and cherry tomatoes, which are low in calories but high in vitamins, minerals, and antioxidants. For instance, cherry tomatoes are rich in vitamin C and lycopene, a powerful antioxidant linked to heart health.
  3. Flavor-Packed Dressing: The mustard dressing adds a tangy kick to the salad, enhancing the overall taste without piling on the calories. Mustard is low in calories and can be a great alternative to heavier dressings that can sabotage your weight loss efforts.

Nutritional Benefits of Key Ingredients

  • Beef: When using lean cuts, such as flank steak or sirloin, you can enjoy the benefits of high protein without excessive fat. Just 3 ounces of cooked lean beef can provide about 25 grams of protein and 15% of your daily iron needs.
  • Green Beans: These crunchy veggies are low-calorie (about 31 calories per cup) and a great source of fiber, which aids digestion and promotes fullness. They also provide important nutrients like vitamins A, C, and K.
  • Cherry Tomatoes: Not only are they deliciously sweet, but cherry tomatoes also contain antioxidants that may reduce inflammation and support heart health. A cup of cherry tomatoes contains about 27 calories and is a great way to add color to your salad.

Recipe Overview

Here’s a quick look at what you can expect from this delicious salad:

  • Servings: 4 people
  • Preparation Time: 15 minutes
  • Cooking Time: 15 minutes
  • Total Time: 30 minutes

Ingredients

For the Salad

  • 1 pound (450g) of lean beef (flank steak or sirloin)
  • 2 cups of green beans, trimmed and cut into 2-inch pieces
  • 1 cup of cherry tomatoes, halved
  • 4 cups of mixed salad greens (spinach, arugula, or romaine)
  • Salt and pepper to taste
  • Olive oil for cooking

For the Mustard Dressing

  • 2 tablespoons of Dijon mustard
  • 1 tablespoon of honey (or maple syrup for a vegan option)
  • 2 tablespoons of apple cider vinegar
  • 3 tablespoons of olive oil
  • Salt and pepper to taste

Step-by-Step Cooking Instructions

Step 1: Prepare the Beef (Time: 10 minutes)

  • Season the Beef: Start by seasoning the beef with salt and pepper on both sides. This simple step enhances the flavor right from the beginning.
  • Cook the Beef: Heat a skillet over medium-high heat and add a drizzle of olive oil. Once hot, add the beef. Cook for about 4-5 minutes on each side for medium-rare, or adjust the time based on your desired doneness.
  • Rest the Beef: Once cooked, remove the beef from the skillet and let it rest for about 5 minutes before slicing. This allows the juices to redistribute, keeping the meat tender and juicy.

Step 2: Blanch the Green Beans (Time: 5 minutes)

  1. Boil Water: While the beef is resting, bring a pot of salted water to a boil.
  2. Blanch the Beans: Add the green beans to the boiling water and cook for about 3-4 minutes until they are bright green and tender-crisp.
  3. Ice Bath: Immediately transfer the beans to a bowl of ice water to stop the cooking process. This keeps them crunchy and vibrant.

Step 3: Make the Mustard Dressing (Time: 5 minutes)

  • Combine Ingredients: In a small bowl, whisk together the Dijon mustard, honey, apple cider vinegar, and olive oil.
  • Season: Taste and season with salt and pepper to your liking. If you prefer a thinner dressing, add a splash of water to reach your desired consistency.

Step 4: Assemble the Salad (Time: 5 minutes)

  • Slice the Beef: Thinly slice the rested beef against the grain.
  • Combine Salad Ingredients: In a large bowl, combine the mixed greens, blanched green beans, and cherry tomatoes.
  • Add Beef and Dressing: Top the salad with the sliced beef and drizzle with the mustard dressing. Toss gently to combine.

Step 5: Serve (Time: 2 minutes)

  • Plate the Salad: Divide the salad into individual bowls or plates.
  • Enjoy: Serve immediately and enjoy the burst of flavors and textures!

Tips for Success

  • Choosing the Right Beef: Opt for lean cuts of beef to keep the salad healthy. Flank steak and sirloin are flavorful options that work well in salads.
  • Customize Your Greens: Feel free to mix and match different greens based on your preference. Arugula adds a peppery kick, while spinach offers a milder taste.
  • Make Ahead: You can prepare the dressing in advance and store it in the refrigerator for up to a week. Just give it a good shake before using!

Why This Recipe is Ideal for Weight Loss

The Beef Salad with Green Beans, Cherry Tomatoes, and Mustard Dressing is a fantastic choice for those looking to lose weight or maintain a healthy lifestyle.

With approximately 350-400 calories per serving, it’s a nutrient-dense meal that keeps you full without excessive calories. The protein from the beef helps curb hunger, while the fiber from the vegetables promotes satiety.

The Role of Portion Control

Being mindful of portion sizes can greatly impact your weight loss journey. This recipe is designed to be filling, so make sure to enjoy a generous serving without the guilt! Pair it with a side of whole-grain bread or a small portion of quinoa for added fiber.

Incorporating This Dish Into Your Diet

To enhance the nutritional profile, consider adding other vegetables like bell peppers, cucumbers, or radishes. These additions will not only boost the vitamins and minerals in your meal but also add more color and texture to your salad.

Celebrate Healthy Eating

Eating healthy doesn’t mean sacrificing flavor or satisfaction. With the Beef Salad with Green Beans, Cherry Tomatoes, and Mustard Dressing, you can enjoy a meal that’s both delicious and nutritious.

So, gather your ingredients, whip up this vibrant salad, and celebrate the joy of healthy eating! Each bite is a step towards a happier, healthier you.