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Menu Plan for Spring II: Week 13, Thursday

Beef, Chickpea and Feta Pasta Salad

Cooking time:  25 minutes for menu          Cooking schedule: see below for instructions

    Pasta salads are so versatile, all most anything can be used.  The vinaigrette makes the taste difference: Italian, Oriental, or, as in this case, more of a Mediterranean flavor - to match the marinade on the beef.  Slice the steak on the bias to have tender strips.  Turkey cutlets or chicken breast would work as well.

Beef, Chickpea and Feta Pasta Salad

Total time: 25 minutes
    Chock full of healthy foods: spinach, chick peas, herbs, feta and beef (yes, cheese and beef are healthy foods...) this salad really shouldn't taste nearly as good as it does.  You might want to make more - for leftovers!  You could use whole wheat pasta....

 Ingredients:

• 1 1/4 cups (4.2oz, 125gr) bite-size pasta, rigatoni, penne, etc.
• 10oz (300gr) flank steak,
• 1 3/4 cups (15oz, 450gr) chickpeas
• 4oz (120gr) feta cheese
• 4oz (120gr) spinach leaves
• 2 tbs snipped chives or garlic chives   substitute 1 tbs dried chives
• 2 tbs snipped basil                             substitute 1 tbs dried basil
• 5 large fresh mint leaves, snipped,  optional, substitute more basil
• 1 tbs ketchup
• 1 tbs soy sauce
• 1 tbs red wine vinegar
• 2 tbs olive oil
• 1 tsp chili powder
• 1 tsp dried oregano
• Vinaigrette:
• 1 tbs tomato paste   substitute ketchup
• 2 tbs Balsamic vinegar
• 2 tsp Soy sauce
• 6 tbs salad olive oil
• 1/4 - 1/2 tsp chili powder

 Instructions:

• Cook pasta according to package instructions.  When done, drain and put into a large serving bowl.
• Mix ketchup, soy sauce, vinegar, oil, chili powder and oregano for marinade. 
• Spoon marinade over steak and let marinate.
• Wash spinach if needed and tear leaves if large. 
• Drain and rinse chickpeas. 
• Cut feta into half inch cubes (1.25cm.) 
• Make vinaigrette: Put all ingredients in small bowl and whisk well to combine.
• Cook steak on barbecue grill or quickly sauté in nonstick skillet on stove.  Either way cooking time is 3 - 4 minutes over medium-high heat.  
• Remove and let rest. 
• Add herbs and spinach to pasta. 
• Add vinaigrette and toss well to coat. 
• Slice the steak diagonally across the grain. 
• Add steak to pasta along with chickpeas.  Toss well to coat. 
• Add feta and toss gently, just to combine.  Serve.

Note:  If using dried herbs rather than fresh add them to the vinaigrette.

Cooking schedule: 25 minutes Assemble all ingredients and utensils Utensils: measuring cups, spoons, knives, whisk, 1 small bowl (used 2X), dish for marinating, pot for pasta, colander, barbecue grill or skillet Put water on high heat for pasta Make marinade, spoon over beef Wash spinach if needed, tear large leaves Snip all herbs Make vinaigrette Light/turn on barbecue grill if using Cut feta

Open, drain chickpeas Start to cook pasta       Pause while pasta cooks Start to cook steak Drain pasta, put into pasta bowl Turn steak       Pause again Remove steak, let rest Add herbs, spinach, vinaigrette to pasta Slice steak, add to pasta, along with chickpeas Stir well to mix, add feta, stir gently, Serve

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By Katie Zeller

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