Farmer's Market Vegetable, Beef & Brown Rice Salad
Total Recipe Time: 50 minutesMarinade Time: 6 hours or overnight
Makes 4 servings
Ingredients1 beef Top Round Steak, cut 3/4 inch thick (about 1 pound)1 teaspoon olive oil2 cups asparagus pieces (2-inch pieces)1 medium yellow squash, cut lengthwise in half, then crosswise into 1/4-inch thick slices3 cups hot cooked brown rice1 cup diced, seeded tomatoes1 cup canned garbanzo beans, rinsed, drained1/4 cup fresh basil, thinly sliced 1/2 teaspoon saltMarinade:1/4 cup olive oil2 tablespoons fresh lemon juice1 tablespoon minced garlic1 tablespoon honey2 teaspoons fresh thyme, chopped1/4 teaspoon salt1/8 teaspoon black pepper
- 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.
- 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 (145°F) doneness, turning once. Remove; keep warm.
- 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.
- Carve steak into thin slices. Serve over rice salad.
Recipe and photo as seen in The Healthy Beef Cookbook, published by Houghton Mifflin Harcourt
Cook'sTipTo grill, place steak on grid over medium, ash-covered coals. Grill, uncovered, 10 to 11 minutes (over medium heat on preheated gas grill, times remain the same) for medium rare (145°F) doneness, turning occasionally.
Nutrition information per serving: 514 calories; 15 g fat (3 g saturated fat; 8 g monounsaturated fat); 61 mg cholesterol; 593 mg sodium; 6 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 mg zinc.This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
© Cattlemen's Beef Board and National Cattlemen's Beef Association