Beef Recipes
Farmer's Market Vegetable, Beef & Brown Rice Salad
50 minutes |
 |
| Ingredients: |
|
|
1 |
|
beef top round steak, cut 3/4 inch thick (about 1 pound) |
|
1 |
|
teaspoon olive oil |
|
2 |
|
cups asparagus pieces (2-inch pieces) |
|
1 |
|
medium yellow squash, cut lengthwise in half, then crosswise into 1/4-inch thick slices |
| 3 |
|
cups hot cooked brown rice |
| 1 |
|
cup diced, seeded tomatoes |
| 1 |
|
cup canned garbanzo beans, rinsed, drained |
| 1/4 |
|
cup fresh basil, thinly sliced |
| 1/2 |
|
teaspoon salt |
|
|
|
| Marinade: |
|
1/4 |
|
cup olive oil |
|
2 |
|
tablespoons fresh lemon juice |
|
|
1 |
|
tablespoon minced garlic |
|
1 |
|
tablespoon honey |
| 2 |
|
teaspoons fresh thyme, chopped |
| 2 |
|
teaspoons chopped fresh oregano |
| 1/4 |
|
teaspoon salt |
| 1/8 |
|
teaspoon pepper |
|
|
|
Instructions: |
|
1. |
|
Combine marinade ingredients in small bowl. Place beef steak and 1/4 cup marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight. Reserve remaining marinade in refrigerator for dressing. |
|
2. |
|
Remove steak from marinade; discard marinade. Place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 12 to 13 minutes for medium rare doneness, turning once. Remove; keep warm. |
|
3. |
|
Heat oil in large nonstick skillet over medium-high heat until hot. Add asparagus and squash; cook and stir 7 to 8 minutes or until tender. Toss with rice, tomatoes, beans, basil, salt and reserved marinade in large bowl. |
|
4. |
|
Carve steak into thin slices. Serve over rice salad. |
|
|
|
Makes 4 servings. |
|
|
|
|
|
|
|
|
|
Nutrition information per serving: 514 calories; 15 g fat (3 g saturated fat; 8 g monounsaturated fat); 61 mg cholesterol; 593 mg sodium; 60 g carbohydrate; 7.3 g fiber; 36 g protein; 8.6 mg niacin; 1.1 mg vitamin B6; 1.5 mcg vitamin B12; 5.9 mg iron; 50.8 mcg selenium; 7.0 mg zinc. |
|
|
|
| |
|
| Recipe from The Healthy Beef Cookbook |
|
|