Farmer’s Market Vegetable, Beef & Brown Rice Salad
Packed with protein, veggies and brown rice, this salad is a colorful treat for your eyes and stomach.
Cook Time: 35 Minutes
Servings: 4
Ingredients: 16
Ingredients
Marinade:
Preparation
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Step 1
Combine marinade ingredients in small bowl. Place beef Top Round 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.
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Step 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 (145°F) doneness, turning once. Remove; keep warm.
Cooking Tip: To grill, place steak on grid over medium, ash-covered coals. Grill, uncovered, 10 to 11 minutes (over medium heat on preheated gas grill, times remain the same) for medium rare (145°F) doneness, turning occasionally.
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Step 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.
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Step 4
Carve steak into thin slices. Serve over rice salad.
Recipe and photo as seen in The Healthy Beef Cookbook, published by Houghton Mifflin Harcourt
Nutrition Information
514 Calories
3g SAT FAT
36g PROTEIN
5.9 mg IRON
7 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving: 514 Calories; 135 Calories from fat; 15g Total Fat (3 g Saturated Fat; 8 g Monounsaturated Fat;) 61 mg Cholesterol; 593 mg Sodium; 6 g Total Carbohydrate; 7.3 g Dietary Fiber; 36 g Protein; 5.9 mg Iron; 8.6 mg NE Niacin; 1.1 mg Vitamin B6; 1.5 mcg Vitamin B12; 7 mg Zinc; 50.8 mcg Selenium.
This recipe is an excellent source of Dietary Fiber, Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
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