Farmer’s Market Vegetable, Beef & Brown Rice Bowl

Number of Servings: 6 (292g)
Active Time: 30 min.
Total 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 recipe. 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 292g

Amount per serving
Calories 475
% Daily Value*
Total Fat 21g 27%
Saturated Fat 5.5g 26%
Trans Fat 0g
Polyunsaturated Fat 2.5g
Monounsaturated Fat 11.5g
Cholesterol 47mg 16%
Sodium 450mg 20%
Total Carbohydrate 49g 18%
Dietary Fiber 5.5g 19%
Total Sugars 6g
Includes 3g Added Sugars 6%
Sugar Alcohol 0g
Other Carbohydrate 34g
Protein 23g
Vitamin D 0.2mcg 0%
Calcium 52.9mg 4%
Iron 4.1mg 25%
Potassium 705mg 15%
Vitamin A 38.6mcg 4%
Vitamin C 15.4mg 15%
Vitamin E 2.7mg 20%
Vitamin K 38.7mcg 30%
Thiamin 0.4mg 35%
Riboflavin 0.3mg 25%
Niacin 11mg 70%
Vitamin B6 0.9mg 50%
Folate 67.1mcg 17%
Vitamin B12 2.1mcg 90%
Biotin 1.9mcg 6%
Chloride 59.5mg 2%
Pantothenate 1.1mg 20%
Phosphorus 373.7mg 30%
Iodine 0mcg 0%
Magnesium 99.5mg 25%
Zinc 4.2mg 40%
Selenium 24.9mcg 45%
Copper 0.4mg 45%
Manganese 1.9mg 80%
Chromium 0.4mcg 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

Beef, Whole Grain Brown Rice, 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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