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Black and Blue Steak Salad

Photo: Becky Luigart-Stayner; Styling: Missie Neville Crawford

Serves 4 (serving size: about 1 1/2 cups)

The black and blue salad, a combination of spice-rubbed, blackened chicken or steak and crumbled blue cheese, is a staple of the American gastropub menu. Unfortunately, the “salad” interpretation is a bit loose—the lettuce merely a bed for a Flinstone-sized protein serving, the butter-yellow croutons, tons of cheese, and creamy dressing blanketing all. We kept the chargrilled steak, blue cheese, and crisp croutons you love, then topped off with good-for-you avocado and a vinaigrette that complements the vegetables rather than disguise them. A little meat goes a long way: just 12 ounces is plenty to serve 4.


  • 4 ounces whole-wheat French bread baguette, cubed
  • Cooking spray
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1 (12-oz.) flank steak, trimmed
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon Dijon mustard
  • 4 cups firmly packed arugula
  • 1/2 cup vertically sliced red onion (from 1 small onion)
  • 1/2 ripe avocado, chopped
  • 1 ounce blue cheese, crumbled (about 1/4 cup)

Nutrition Information

  • Calories 389
  • Fat 23.9 g
  • Satfat 5.4 g
  • Monofat 14 g
  • Polyfat 1.8 g
  • Protein 23 g
  • Carbohydrate 19 g
  • Fiber 2 g
  • Cholesterol 59 mg
  • Iron 3 mg
  • Sodium 569 mg
  • Calcium 100 mg
  • Sugars 3 g
  • Est. Added Sugars 1 g

How to Make It

  1. Preheat broiler to high.

  2. Arrange bread on a rimmed baking sheet; coat with cooking spray. Broil 2 minutes or until toasted, stirring once after 1 minute.

  3. 3. Heat a grill pan over medium-high. Combine salt, pepper, paprika, and garlic powder in a small bowl. Rub spice mixture evenly over steak. Add steak to pan; grill 5 minutes on each side for medium-rare or until desired degree of doneness. Place steak on a cutting board. Let stand 5 minutes. Cut across the grain into thin slices.

  4. 4. Combine oil, vinegar, and mustard in a large bowl, stirring with a whisk. Add toasted bread cubes, steak, arugula, and onion; toss to coat. Divide salad among 4 plates. Top evenly with avocado and blue cheese.