Farmer’s Market Vegetable Beef and Brown Rice Bowl

Number of Servings: 6 (347 G)
Prep Time: 30 min.
Cook Time: 6 hours
Farmer's Market Vegetable Beef and Brown Rice Bowl

When the farmer’s market is bursting with fresh and fascinating vegetables, fill your bag up with any veg that strikes your fancy and sub them in for the summer squash and asparagus in this recipes. This flexible dish is a delicious way to try new veggies.

Ingredients

  • Marinade:

    • ¼ cup olive oil
    • 2 Tbsp. lemon juice
    • 1 Tbsp. minced garlic
    • 1 Tbsp. honey
    • 2 tsp. thyme
    • 2 tsp. oregano
    • ¼ tsp. salt
    • ⅛ tsp. pepper

    Salad:

    • 1 lb. beef top round steak
    • 1½ cups brown rice
    • 1 tsp. olive oil
    • 2 cups asparagus pieces
    • 1 med. yellow squash, halved and sliced
    • 1 cup diced, seeded tomatoes
    • 1 cup cooked chickpeas
    • ¼ cup sliced fresh basil
    • ½ tsp. salt

Directions

  1. Combine marinade ingredients in small bowl. Place beef steak and ¼ cup marinade in plastic bag; turn steak to coat. Close and secure bag and marinate in refrigerator (1-6 hours). Reserve remaining marinade in refrigerator for dressing.
  2. Cook rice according to package directions and keep warm.
  3. Remove steak from marinade and discard used marinade. Set broiler to high and place steak on the top rack on a broiler pan. Broil for medium-rare doneness, flipping once (5-6 minutes per side). Remove and keep warm.
  4. While steak is cooking, heat oil in large skillet over medium-high heat. Add asparagus and squash; cook until tender (7-8 minutes). Toss with rice, tomatoes, beans, basil, salt, and remaining marinade.
  5. Carve steak into thin slices and serve over rice salad.

Nutrition Facts

6 servings per container

Serving Size 347G

Amount per serving
Calories 430
% Daily Value*
Total Fat 20.5g 27%
Saturated Fat 5g 26%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 11.5g
Cholesterol 47mg 16%
Sodium 450mg 20%
Total Carbohydrate 39g 14%
Dietary Fiber 5.5g 19%
Total Sugars 6g
Includes 3g Added Sugars 6%
Sugar Alcohol 0g
Other Carbohydrate 25g
Protein 22g
Vitamin D 0.2mcg 0%
Calcium 50.7mg 4%
Iron 4mg 20%
Potassium 675mg 15%
Vitamin A 38.5mcg 4%
Vitamin C 15.4mcg 15%
Vitamin E 2.6mg 15%
Vitamin K 38.2mcg 30%
Thiamin 0.4mg 30%
Riboflavin 0.3mg 25%
Niacin 10.4mg 70%
Vitamin B6 0.8mg 50%
Folate 65.4mcg 16%
Vitamin B12 2.1mcg 90%
Biotin 2.2mcg 8%
Chloride 291.8mg 15%
Pantothenate 1mg 20%
Phosphorus 333.8mg 25%
Iodine 0mcg 0%
Magnesium 85mg 20%
Zinc 3.9mg 35%
Selenium 22.8mcg 40%
Copper 0.4mg 40%
Manganese 1.6mg 70%
Chromium 0.6mcg 2%
Molybdenum 37.7mcg 80%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Cooked Brown Rice (water, Brown Rice), Beef, Asparagus, Garbanzo Beans (garbanzo Beans, Water, Salt, Disodium Edta), Summer Squash, Tomatoes, Olive Oil, Lemon Juice, Honey, Basil, Garlic, Salt, Oregano, Thyme, Black Pepper.

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