Farmer's Market Vegetable, Beef and Brown Rice Salad

As seen in The Healthy Beef Cookbook, published by John Wiley & Sons, Inc.

This recipe (serves 4) is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.

Ingredients

• 1 beef top round steak, cut 3/4 inch thick (about 1 lb)
• 1 tsp 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
• 3 cup diced, seeded tomatoes
• 1 cup canned garbanzo beans, rinsed, drained
• 1/4 cup fresh basil, thinly sliced
• 1/2 teaspoon salt

Marinade Ingredients

• 1/4 cup olive oil
• 2 tbsp fresh lemon juice
• 1 tbsp minced garlic
• 1 tbsp honey
• 2 tsp fresh thyme, chopped
• 2 tsp chopped fresh oregano
• 1/4 tsp salt
• 1/8 tsp pepper

Method

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.

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.

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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Healthy Beef Cookbook

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