Ingredients:
Marinade:
1⁄4 cup olive oil
2 tablespoons fresh lemon juice
1 tablespoon minced garlic
1 tablespoon honey
2 teaspoons fresh chopped thyme
2 teaspoons chopped fresh oregano
1⁄4 teaspoon salt
1⁄8 teaspoon pepper
1 beef top round steak, cut 3⁄4 inch thick (about 1 pound)
1 teaspoon olive oil
2 cups asparagus (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 and drained
1⁄4 cup fresh basil, thinly sliced
1⁄2 teaspoon salt
Directions:
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. * To grill, place steak on grid over medium, ash-covered coals. Grill uncovered 8 to 9 minutes for medium rare doneness, turning occasionally.
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.
Nutrition Per Serving:
Serving size: one fourth of recipe
Calories: 514
Fat: 15 g
Saturated fat: 3 g
Monounsaturated fat: 8 g
Cholesterol: 61 mg
Sodium: 593 mg
Carbohydrate: 60 g
Fiber: 7.3 g
Protein: 36 g
Niacin: 8.6 mg
Vitamin B6: 1.1 mg
Vitamin B12: 1.5 mcg
Iron: 5.9 mg
Selenium: 50.8 mcg
Zinc: 7.0 mg
*Recipe from The Healthy Beef Cookbook by National Cattlemen’s Beef Association & American Dietetic Association
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