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| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc, and a good source of fiber. | |  |
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Beef Steak with Brown Rice & Vegetables
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Ingredients: |
| 1 |
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boneless beef top sirloin steak, cut 3/4 inch thick (about 1 pound) |
| 1/3 |
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cup prepared non-creamy Caesar dressing |
| 2 |
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teaspoons lemon pepper |
| 1 |
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cup uncooked instant brown rice |
| 2 |
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cups frozen vegetable mixture, such as baby green and yellow beans and carrots |
| 2 |
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tablespoons prepared non-creamy Caesar dressing |
| 2 |
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tablespoons shredded Parmesan cheese (optional) |
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Instructions: |
| 1. |
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Cut beef steak crosswise into four equal pieces. Place steaks and 1/3 cup dressing in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes. Remove steaks from marinade; discard marinade. Season steaks with lemon pepper. |
| 2. |
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Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook about 8 to 10 minutes for medium rare to medium doneness, turning once. |
| 3. |
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Meanwhile cook rice according to package directions, including salt but omitting butter. When adding rice to saucepan, stir in vegetables. When rice is done, stir in 2 tablespoons dressing. Serve with steaks. Sprinkle with cheese, if desired. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving: 343 calories; 12 g fat (3 g saturated fat; 2 g monounsaturated fat); 56 mg cholesterol; 554 mg sodium; 25 g carbohydrate; 3.3 g fiber; 30 g protein; 8.4 mg niacin; 0.6 mg vitamin B6; 1.4 mcg vitamin B12; 2.5 mg iron; 31.5 mcg selenium; 4.9 mg zinc. |
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