In the excitement of debuting the Beef. It’s What’s For Dinner ad, I forgot to add one of my favorite beef dishes to my Top 10 List of Beef Recipes. Boasting colorful veggies, lots of good lean beef protein, and whole grains, the Farmer’s Market Beef Vegetable & Brown Rice Salad is a repeat winner and a real beauty on the table. One serving has 36 grams of protein and just 6 grams of carbs. Make a big batch for dinner and then pack the leftovers in a to-go container for a sustaining snack on a busy work day or a muscle-making mini-meal after a tough workout. It’s even perfect to pack for just lounging around by the pool or on a summer picnic. In case you’re wondering, this photo shows a triple batch of the recipe. I was hungry.
Brown rice is considered a whole grain since it still has the hull. That also means it’s high in fiber and, as far as carbs go, releases sugar slowly into the body. In fact, studies show that those who eat just one half cup of brown rice daily reduce their risks of developing diabetes by 60 percent. Conversely, those who consume white rice regularly increase their chances of developing diabetes more than 100 fold. But, if you still don’t do rice in your diet, never fear! Just take that right out of the recipe, the salad still tastes great.
Farmer’s Market Beef Vegetable & Brown Rice Salad
- 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
- 1/4 cup olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon minced garlic
- 1 tablespoon honey
- 2 teaspoons fresh thyme, chopped
- 1/4 teaspoon salt
- 1/8 teaspoon black 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 (145°F) 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. Serves 4.
Nutrition information per serving: 514 calories; 15 g fat (3 g saturated fat; 8 g monounsaturated fat); 61 mg cholesterol; 593 mg sodium; 6 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 mg zinc.
This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
From The Healthy Beef Cookbook, published by John Wiley & Sons