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.
Total preparation and cooking time: 50 minutes
Marinating time: 6 hours or overnight
1 |
beef top round steak, cut 3/4 inch thick (about 1 pound) |
1 |
teaspoon 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 |
1 |
cup diced, seeded tomatoes |
1 |
cup canned garbanzo beans, rinsed, drained |
1/4 |
cup fresh basil, thinly sliced |
1/2 |
teaspoon salt |
Marinade: |
|
1/4 |
cup olive oil |
2 |
tablespoons fresh lemon juice |
1 |
tablespoon minced garlic |
1 |
tablespoon honey |
2 |
teaspoons fresh thyme, chopped |
2 |
teaspoons chopped fresh oregano |
1/4 |
teaspoon salt |
1/8 |
teaspoon 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.
Makes 4 servings.
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.
This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
Courtesy of The Beef Council
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.
