Diabetes Forecast

Romaine Peppercorn-Steak Salad

Per Serving

Romaine Peppercorn-Steak Salad

Makes: 4 servings
Serving Size: 3 1/2 cups
Calories 200
Fat 8 g
Saturated Fat 3 g
Trans Fat 0 g
Carbohydrate 15 g
Fiber 4 g
Sugars 6 g
Cholesterol 55 mg
Sodium 500 mg
Potassium 770 mg
Protein 21 g
Phosphorus 220 mg
Choices: Nonstarchy Vegetable 3, Lean Protein 3
  • Makes: 4 servings
  • Serving Size: 3 1/2 cups
  • Preparation Time: 18 minutes
  • Cooking Time: 8 minutes


1 bunch romaine lettuce, coarsely chopped (8 cups loosely packed)
1 (5-oz) package baby arugula
1 med. red onion, thinly sliced
2 Tbsp. black peppercorns
2 (6-oz) grass-fed lean beef tenderloin steaks, about 1 1/4 inches thick
Natural oil cooking spray
1/4 tsp. sea salt
1 pint grape tomatoes
1/3 cup cup natural light balsamic vinaigrette dressing
2 Tbsp. finely crumbled feta cheese


  1. In a large bowl, combine the romaine, arugula, and onion.Keep the salad mixture chilled.
  2. Coarsely grind the peppercorns. Rub the peppercorns over both sides of the steaks. Lightly coat the steaks with cooking spray.
  3. Heat a large nonstick skillet over medium-high heat. Add the steaks and cook until they are medium rare, about 4 minutes per side. Sprinkle the steaks with the salt and let them rest for at least 5 minutes before slicing.
  4. Toss the salad mixture with the tomatoes and the dressing. Arrange the salad evenly on 4 plates. Slice each steak into 10 pieces. Arrange the steak on top of the salads, sprinkle with the cheese, and serve.

Adapted from The All-Natural Diabetes Cookbook by Jackie Newgent, RDN, CDN.


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