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FARMER'S MARKET VEGETABLE, BEEF & BROWN RICE SALAD

Beef & Brown Rice SaladBrown rice has a nutty flavor and is full of fiber and vitamins, making it a healthy foundation for this garden fresh salad.
Prep Time: 5 minutes
Refrigerate: 6 hours to overnight
Cook Time: 25 minutes
Servings: Serves 4


Ingredients:

~ 1 lb. top round steak, cut 3/4 inch thick
~ 1 tsp. olive oil
~ 2 cups asparagus pieces (2-inch in length)
~ 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 tsp. salt

Marinade:

    ~ 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


Instructions:

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 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.

Suggestions:
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

Recipe courtesy of Texas Beef Council
 

 

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