Farmer's Market Vegetable, Beef & Brown Rice Salad

From The Texas Beef Council

Servings
   Serves 4

Prep Time
   5 minutes

Refrigerate
   6 hours to overnight

Cook Time
   25 minutes

Cooking Methods
   Broiling
   Grilling

Beef Type
   Round

Ingredients

• 1 lb. top round steak, cut 3/4 inch thick
• 1 tsp. olive oil
• 2 cups asparagus pieces (2-inch in length)
• 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 tsp. salt

Marinade

• 1/4 cup olive oil
• 2 Tbsp. fresh lemon juice
• 1 Tbsp minced garlic
• 1 Tbsp. honey
• 2 tsp. fresh thyme, chopped
• 2 tsp. chopped fresh oregano
• 1/4 tsp. salt
• 1/8 tsp. pepper

Instructions

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.

Suggestions

To grill, place steak on grid over medium, ash-covered coals. Grill, uncovered, 8 to 9 minutes for medium rare doneness, turning occasionally.

Nutritional Information

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

Recipe of the Week: Steak and Shrimp Kabobs

Ingredients:
8 fresh jumbo shrimp, peeled and deveined
1/4 cup dry sherry
1/4 cup olive oil
2 tablespoons grated orange rind
1/4 cup fresh orange juice
2 tablespoons light soy sauce
2 garlic cloves, minced
1/4 teaspoon dried crushed red pepper (optional)
1 pound sirloin steak, cut into 1-inch squares
Mixed salad  greens

Directions:
1. Whisk together sherry, next 6 ingredients, and, if desired, crushed red pepper. Reserve 1/2 cup sherry mixture. Pour remaining mixture into a shallow dish or large heavy-duty zip-top plastic bag; add steak. Cover or seal, and chill 2 hours. Add shrimp; cover or seal, and chill 20 minutes.

2. Remove beef and shrimp from marinade, discarding marinade. Thread beef and shrimp alternately onto 4 (12 inch) skewers.

3. Grill, covered with grill lid, over medium-high heat (350 to 400 degrees) 5 to 6 minutes, turn over and continue cooking 5 to 6 minutes or until done. Serve over salad greens with reserved 1/2 cup sherry mixture for dressing.

Makes 4 servings

Nutrition Information
230 calories, 12 grams fat, 65 mg cholesterol, 380 mg sodium, 3 grams carbohydrate, 25 grams protein

Recipe Courtesy of JTA Nutrition and Wellness and Texas Beef RD