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Healthnotes Index:

Farmer's Market Vegetable, Beef, & Brown Rice Salad

Farmer's Market Vegetable, Beef, & Brown Rice Salad: Main Image

Quick Facts

Servings: 4

Ingredients

  • 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

Directions

  • 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.
Recipe courtesy of the National Cattleman’s Beef Association

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.

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

Nutrition Facts

Calories 610
  Calories from Fat 232 (38%)
(40%)Total Fat 26g
(30%)Saturated Fat 6g
Polyunsaturated Fat 3g
Monounsaturated Fat 15g
(15%)Cholesterol 45mg
(29%)Sodium 697mg
(28%)Potassium 972mg
Total Carbohydrate 61g
(36%)Dietary Fiber 9g
Sugars 7g
Sugar Alcohols 0g
(69%)Protein 35g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

Learn more about the authors of Aisle7 products.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.



 
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