Health Benefits of the Beef and Watercress Salad with Rice Vinegar Marinade
This flavorful dish combines lean beef, fresh vegetables, and a light, tangy marinade, offering a variety of nutritional benefits:
1. High-Quality Protein:⤵️
With 7 oz. (200 g) of thinly sliced beef, the recipe provides a rich source of complete protein, which supports muscle repair, immune function, and satiety.
2. Iron and B Vitamins:⤵️
Beef is especially high in iron, vital for healthy red blood cells, and B vitamins (especially B12 and B6), which are essential for energy metabolism and brain health.
3. Antioxidants and Vitamins from Tomato and Watercress:⤵️
Tomatoes add lycopene, an antioxidant that supports heart and skin health. Watercress is a nutrient-dense leafy green, rich in vitamins A, C, and K, calcium, and phytonutrients with anti-inflammatory properties.
4. Digestive and Metabolic Support from Rice Vinegar:⤵️
The rice vinegar in the marinade adds flavor with minimal calories and may help support digestion and glycemic control.
5. Heart-Healthy Fats (in moderation):⤵️
Vegetable oil adds essential fatty acids and vitamin E, though it’s best used in moderation for a balanced fat intake.
6. Light and Balanced Seasoning:⤵️
Using minimal salt and relying on herbs (bay leaf) and vinegar for flavor helps keep sodium levels controlled while still being tasty.
This dish strikes a great balance between lean protein, fresh vegetables, and light seasoning—making it both nutritious and satisfying.
(9 Servings) (275 kcal)
1 dried bay leaf
1 tomato
3 to 4 watercress
Ingredients for marinade:
3 tbs. rice vinegar
1/2 tsp. salt
pinch of salt
3 tbs. vegetable oil
(#1.) Combine all ingredients for the marinade & mix well.
(#2.) Put the bay leaf into plenty of boiling water. Boil the meat slices one by one very brieftly, drain in a colander and soak them in the marinade.
(#3.) Cut the tomato into thin wedges and the watercress into manageable lengths.
(#4) Toss method(#1) & (#2) quickly and transfer to a plate.
Calorie Content:⤵️
- Beef (200 g, lean): ~386 calories
- Tomato (1 medium, ~123 g): ~22 calories
- Watercress (3–4 sprigs, ~20 g): ~4 calories
- Dried bay leaf: 0 calories (used for flavor, not eaten)
Marinade:⤵️
- Rice vinegar (3 tbsp): ~9 calories
- Salt (½ tsp + pinch): 0 calories
- Vegetable oil (3 tbsp): ~360 calories
Total Estimated Calories (Whole Recipe):~781 calories
If divided into 2 servings, that’s approximately: ~390 calories per serving
Note: Most of the calories come from the vegetable oil, so reducing it can significantly lower the total calorie content.