Pepper Steak Salad with Caper Salad Dressing

This recipe for steak salad makes good use of beef and rice cooked earlier in the week.  Mung bean sprouts and capers add flavor and texture without extra fat.  Mung beans sprouts are commonly used in Asian cooking, and have a crisp, clean taste as well as being high in Vitamins A, B, C, and E, and a good source of iron, calcium, magnesium, and potassium. Capers are the pickled bud of the caper bush, and are most often used in Italian (particularly Sicilian) recipes for a flavor burst and as a garnish.  These tiny buds are about the size of a green pea, and after being pickled in vinegar and/or oil for a few months they begin to exude a sharp mustard-like taste, an excellent option for beef.  This recipe makes four servings.  Add frozen yogurt and fresh berries for a well-rounded family meal that includes all the food groups.


Salad Ingredients:

1 cup cooked brown rice

2 cups cooked lean beef

3 cups torn mixed salad greens

3 medium tomatoes cut into wedges

1 green pepper, cut into strips

1/2 cup mung bean sprouts

1 15 ounce can of pineapple chunks

For Caper Dressing:

1/3 cup extra virgin olive oil

1/4 cup capers, drained

1/4 cup tarragon vinegar

1 tbsp dry white wine

1 tsp sugar

1/2 tsp salt

1/2 tsp dry mustard

freshly ground black pepper


Use a glass jar with an airtight lid to combine all the ingredients for the Caper Dressing.  Place the lid on tightly, shake for thirty seconds.   Slice the cooked beef as thinly as possible and place it in a large glass bowl.  Pour the caper dressing over the beef, cover and chill in the fridge for at least three hours.  Place cooked brown rice in a small mixing bowl and set aside.  Just prior to serving, place the mixed salad greens in a large salad bowl.  drain the marinade from the beef into the small bowl containing the rice.  Mix the rice and marinade together well. Spoon the rice onto the centre of the salad greens.  Top with the beef strips, drained pineapple chunks, tomato wedges, green pepper strips and bean sprouts.