FARMER'S MARKET VEGETABLE, BEEF & BROWN RICE SALAD
Brown 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
~ 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
~ 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
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.
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