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Black and Blue Salad

Oxmoor House 

Active time 10 mins
Total time 15 mins

Serves 2 (serving size: 1 salad and 3 tablespoons dressing) 

This salad for two has all the components of a steak house-style dinner in a simple, low-calorie main dish salad. And it's ready in less than 20 minutes. Resting the steaks is important, as it retains juiciness. If you were to cut a steak without resting, the juices leach out of the steak and the texture and flavor would be compromised. Also, if you haven't made your own Blue Cheese Dressing before, now's the time to start: It's preservative-free and with much fewer calories. 


  • 2 (4-ounce) beef tenderloin steaks
  • Cooking Spray
  • 4 cups sliced romaine lettuce hearts (1 1/2 hearts)
  • 1/2 cup vertically sliced red onion
  • 2 plum tomatoes, each cut into 6 wedges
  • Blue Cheese Dressing
  • 1/2 to 1 teaspoon freshly ground black pepper

Nutrition Information

  • calories 295
  • fat 16.5 g
  • satfat 3.8 g
  • monofat 8.2 g
  • polyfat 3.2 g
  • protein 26.1 g
  • carbohydrate 10.5 g
  • fiber 3.3 g
  • cholesterol 70 mg
  • iron 2.6 mg
  • sodium 233 mg
  • calories 88 mg

How to Make It

  1. Heat a cast-iron skillet over medium-high heat. Coat steaks with cooking spray. Add to pan. Cook 2 minutes on each side or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut steaks into thin slices.

  2. Place 2 cups lettuce on each of 2 large plates. Sprinkle each serving with 1/4 cup onion slices. Arrange 6 tomato wedges and 1 sliced steak on each salad; drizzle Blue Cheese Dressing evenly over salads. Sprinkle evenly with pepper.