Steak and Arugula Salad for P90X Phase I
- Carbohydrate 30.0815999941654 g
- Cholesterol 79.945655142 mg
- Fat 24.428146314654 g
- Fiber 11.552000473643 g
- Protein 40.664919135755 g
- Saturated Fat 9.15036029581607 g
- Serving Size 1 1 Serving (620g)
- Sodium 601.910511702277 mg
- Sugar 18.5295995205223 g
- Trans Fat 3.18945250074106 g
- Calories 474 calories
Step-by-step
- Grill or broil steak until done, approximately 7 to 10 minutes on each side. Cool and cut into 1 inch slices.
- Toss together the arugula, tomatoes, and artichoke hearts and arrange on plate. Top with steak and drizzle with balsamic vinaigrette.
Protein muscle fibers begin to toughen rapidly when exposed to dry heat exceeding 160 degrees Fahrenheit. Top sirloin requires careful monitoring during grilling or broiling to prevent moisture loss. Cook the six-ounce cut for seven to ten minutes per side under direct high heat to achieve medium doneness while maintaining internal juiciness. Allow the cooked beef to rest at room temperature for five minutes before slicing. Resting permits contracting muscle proteins to relax and reabsorb escaping juices.
Peppery arugula contains high levels of glucosinolates, chemical compounds that provide its characteristic pungency. Pairing these bitter greens with high-acid components like balsamic vinaigrette balances the flavor profile by dampening perceived bitterness. Halved cherry tomatoes contribute free glutamates, enhancing savory depth without adding heavy fats.
Substituting ingredients alters the structural and chemical integrity of the dish. Swapping top sirloin for flank steak requires slicing perpendicular to the grain to shorten muscle fibers and ensure tenderness. Canned artichoke hearts contain high levels of sodium from brining; rinse them thoroughly under cold water for thirty seconds to reduce salt content by up to forty percent if dietary restrictions demand it. Prepared dressing can be substituted with a standard three-to-one oil-to-acid ratio using extra virgin olive oil and aged balsamic vinegar.
