FARMER’S MARKET VEGETABLE, BEEF &
BROWN RICE SALAD

(As seen in "The Healthy Beef Cookbook", published by John Wiley & Sons, Inc.)
("The Healthy Beef Cookbook" can be purchased at Barnes & Nobles,
www.beefitswhatsfordinner.com or the Alabama Cattlemen's Association at 334/265-1867)
 

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

Marinade:

 

(about 1 pound)

1/4

cup olive oil

1

teaspoon olive oil

2

tablespoons fresh lemon juice

2

cups asparagus pieces (2-inch pieces)

1

tablespoon minced garlic

1

medium yellow squash, cut lengthwise in half,

1

tablespoon honey

 

then crosswise into 1/4-inch thick slices           

2

teaspoons fresh thyme, chopped

3

cups hot cooked brown rice

2

teaspoons chopped fresh oregano

1

cup diced, seeded tomatoes

1/4

teaspoon salt

1

cup canned garbanzo beans, rinsed, drained

1/8

teaspoon pepper

1/4

cup fresh basil, thinly sliced

 

 

1/2

teaspoon salt

 

 

 

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.

Makes 4 servings.

 

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.

 

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