A8 | THURSDAY, MARCH 30, 2017 FARMINGTON PRESS FOOD

HEALTHY PLATE

AP PHOTO Roasted caulifl ower with chickpea and onion, from a recipe by Melissa d’Arabian. Za’atar adds zing to veggie side dish A variety of produce can be roasted with this herb, spice blend

MELISSA D’ARABIAN Associated Press The produce aisle is a healthy AP PHOTO ILLUSTRATIONS budget cook’s best place to start Greek salad with fl ank steak, from a recipe by Katie Workman. a supermarket shopping trip. By loading up the cart with bulky, nutrient-fi lled produce, you’ll visually make the cart smaller, and you’ll spend be less likely to fi ll up the cart with (less healthy) impulse buys from the The bold flavors of more processed middle aisles. Plus, if you focus on in-season produce, you’ll be getting some of the lowest cost nutrients in the store. Buy a combination of softer, more perishable veggies, like leafy greens, to eat right away, as well as hardier veggies, such as carrots, broccoli, cauli- fl ower that can last longer in the crisper drawer. Greek salad with flank steak On a weekday night, you can GreeceColorful steak salad open up that mini “veggie pan- Start to fi nish: 30 minutes. Servings: 6 try” and roast up a tasty and healthy side dish in a snap. One transcends seasons  1 pound fl ank steak  ½ teaspoon fi nely minced garlic of my favorite combinations is  ¹/ cup plus 1 tbsp. extra-virgin olive oil  ¼ teaspoon red pepper fl akes (optional) KATIE WORKMAN ³ caulifl ower and onion. I add in a  Kosher salt and ground pepper to taste  8 cups sliced romaine lettuce hearts Associated Press drained, rinsed can of chickpeas  ½ pound green beans — trimmed, halved  1 cup halved or quartered uite often, I think a simple Greek to boost the protein and fi ber  ¼ cup red wine vinegar cherry tomatoes salad is perfect as is, no adorn- (and fi lling factor).  ½ cup diced red onion  ½ cup sliced pitted kalamata or other ments needed. But you may no- The basic ingredients are  1 teaspoon dried oregano Greek olives tice that in many eateries, from easy, cheap and can be swapped Q  1 teaspoon Dijon mustard  ¹/³ pound crumbled feta cheese diners to higher-end restau- out easily according to what you rants, you often get a choice of added Position your oven rack about 6 inches away from the heat source, and preheat the broiler. have in the fridge — try broccoli protein, usually chicken, shrimp or steak. Line a rimmed baking sheet with aluminum foil and spray with nonstick cooking spray, or if you are out of caulifl ower. And it’s true, that extra protein does make lightly oil the foil. Brush both sides of the steak with 1 tablespoon of olive oil, and season To jazz up the flavor, I use a a salad feel more like a fully rounded meal. with salt and pepper. Broil the steak for about 4 or 5 minutes, until nicely browned on top, bit of red pepper flake, lemon A few slices of pink, perfectly cooked and then turn it and broil for 4 more minutes. Remove from the oven and let the meat rest and tiny touch of za’atar, which steak draped across a colorful bowl of on a cutting board for 10 minutes. is a terrific herb and spice blend Greek salad make a lunch or dinner that While the meat is broiling, cook the green beans. Bring a small pot of salted water to a boil. that is worth having in your knows no season, but that feels partic- Add the green beans, cook for 3 minutes, then drain and rinse under cold water to cool, and pantry. (But if you don’t, just ularly nice as the weather warms up. drain again. Make the dressing: In a container, combine ¹/³ cup olive oil, the vinegar, onion, use a mixture of dried oregano, You can serve it up on a big platter or on oregano, mustard, garlic, salt, pepper and red pepper fl akes (if using). Shake well to combine. dried thyme, lemon zest, ses- individual plates. If you have any kind Thinly slice the steak on the diagonal across the grain. ame seed and harder-to-find of leftover steak in the fridge, slice that In a large mixing bowl, combine the green beans, lettuce, tomatoes, and half of the olives spice sumac — if you have it — right up; this is the perfect way to use up and feta. Shake the dressing once more to combine, and pour over about ¼ of the dressing. instead.) those few pieces that aren’t quite enough Toss the salad. Transfer to a large, shallow serving bowl and lay slices of the steak across the The mild spiciness of red for a meal on their own.And if you aren’t top of the salad. Pour some more dressing over the salad, reserving some to pass on the side pepper-infused olive oil com- in the mood for steak, take a cue from the for those who want additional dressing. Sprinkle the rest of the olives and feta over the top. plements the sweetness of the restaurants and think about swapping in Nutrition information per serving: 395 calories; 247 calories from fat; 27 g fat; roasted onions, and za’atar and salmon, chicken or shrimp. 74 mg cholesterol; 885 mg sodium; 13 g carbohydrate; 4 g fi ber; 7 g sugar; 23 g protein. lemon contribute to the overall freshness and tang of the dish. The prep can be done in minutes, making this a great Greek-style roasted lemon potatoes are deliciously simple side weeknight option. I like to serve it as a side with white fi sh and SARA MOULTON summer veggies, but it’s fl avor- Associated Press ful enough to be served alongside ith two big feast days looming — Easter and Passover — I thought I’d o er up a sim- Please see HEALTHY, Page A9 ple but delicious side dish. I’m talking about the lemony roasted potatoes Wthat are one of the dependable delights on the menu at a Greek restaurant. They’re crispy on the outside, but tangy and creamy on the inside ... and surpris- ingly easy to make. The key is to start by only par- tially cooking the potatoes — fi ve minutes, then pull them o the What is za’atar? heat. Then drain them and, while they’re still hot, toss them with Za’atar is an herb and spice lemon juice and salt. The pota- blend generally made with toes will soak up the fl avorings ground dried thyme and like a sponge. The next step is the oregano, mixed with toasted one that creates the crispy crust: sesame seeds and salt. Other Coat them with oil and roast them spices might also be added, in an oven. The fi nal touch? Toss the such as sumac or marjoram. potatoes with fresh chopped herbs The herb blend is commonly right before you serve them. I prefer eaten in combination with olive parsley and oregano, but they’d be great oil as a dip for pita. Another with rosemary or basil, too. application is to moisten dried za’atar with olive oil and spread Please see POTATOES, Page A9 on bread dough, then bake.

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