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| | | |  | | | Cook’s Tip: To grill, place steak on grid over medium, ash-covered coals. Grill, uncovered, 8 to 9 minutes for medium rare doneness, turning occasionally.
Recipe and photo as seen in The Healthy Beef Cookbook, published by John Wiley & Sons
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| | | | This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc. | |  |
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Farmer's Market Vegetable, Beef & Brown Rice Salad
50 minutes
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Ingredients: |
| 1 |
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beef top round steak, cut 3/4 inch thick (about 1 pound) |
| 1 |
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teaspoon olive oil |
| 2 |
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cups asparagus pieces (2-inch pieces) |
| 1 |
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medium yellow squash, cut lengthwise in half, then crosswise into 1/4-inch thick slices |
| 3 |
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cups hot cooked brown rice |
| 1 |
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cup diced, seeded tomatoes |
| 1 |
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cup canned garbanzo beans, rinsed, drained |
| 1/4 |
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cup fresh basil, thinly sliced |
| 1/2 |
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teaspoon salt |
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Marinade: |
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| 1/4 |
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cup olive oil |
| 2 |
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tablespoons fresh lemon juice |
| 1 |
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tablespoon minced garlic |
| 1 |
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tablespoon honey |
| 2 |
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teaspoons fresh thyme, chopped |
| 2 |
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teaspoons chopped fresh oregano |
| 1/4 |
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teaspoon salt |
| 1/8 |
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teaspoon pepper |
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Instructions: |
| 1. |
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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. |
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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. |
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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. |
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Carve steak into thin slices. Serve over rice salad. |
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| Makes 4 servings. |
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| | | | | 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. |
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