Beef and Brown Rice Salad

Portion Size: 1 ½ cups (3 oz. meat, ½ cup starch, ½ cup vegetables)

Ingredients: Yields: 8 servings

Ingredients Notes: 
2 1/2 lbs. beef Top Round Steak, cut 3/4 inch thick Trim all visible fat. 
2 teaspoons olive oil
2 cups asparagus pieces (2-inch pieces)Wash all produce, prior to cutting
2 cups medium yellow squash, Wash and cut lengthwise in half, then crosswise into 1/4-inch thick slices
4 cups hot cooked brown riceSee recipe for brown rice
1 cup diced, seeded tomatoesWash, seeded and diced
1 cup canned garbanzo beansRinsed and drained
1/4 cup fresh basil, thinly slicedOr 2 Tablespoons dried
1/2 teaspoon salt
Marinade Ingredient
s½ cup olive oil
¾ cup soy sauce
½ cup lemon juice
½ cup Worcestershire sauce
2 tablespoons Dijon mustard
1 clove garlic, minced
¼ teaspoon pepper to taste
For gluten free (GF): Use GF soy sauce. Always check each ingredient to be sure it is gluten free.


Steps:Directions: Critical Control Point /Quality Assurance
1Combine marinade ingredients in small bowl. Place beef steak and 1/4 cup marinade in sealable container; turn steak to coat. Close container securely and marinate in refrigerator 1 hour or as long as overnight. Reserve remaining marinade in refrigerator for dressing.Store marinate and steak in refrigerator at 40F degrees or less. 
2Remove 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.Discard Marinade. Check Temperature.Minimum Temperature 145°F for 15 seconds for beef or pork 165 °F for chicken
3Heat 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. Chill. 
4Carve steak into thin slices. Serve warm over chilled rice salad. 

Jacqueline Larson M.S., R.D.N. and Associates