Foodie Friday: Pepper-Grilled Steak With Rice And Southwest Vegetables
Steak doesn’t have to be a diet-busting food, especially when you choose lean cuts, like sirloin. Red meat comes packed with iron and zinc, which can boost your energy and your immune system.
1 (8-oz.) sirloin top steak (about 1- to 11⁄2-inch thick)
1 garlic clove, smashed
1⁄4 tsp. coarsely ground pepper
1 tsp. canola oil, optional
1 c. cooked brown rice
1 c. cooked frozen corn kernels
1 (15-oz.) can no-salt-added kidney beans, drained and rinsed
2 c. chopped bell peppers (red, green or yellow, or combo)
2 Tbsp. beef broth
1 Tbsp. red wine vinegar
1 Tbsp. olive oil
1 tsp. Dijon mustard
1⁄4 tsp. salt
1⁄8 tsp. pepper
- Rub steak on both sides with garlic. Press ground pepper into steak, half on each side. Brush canola oil on stove-top grill pan (or use seasoned cast-iron skillet and skip the oil).
- Place pan on medium-high heat. Cook steak in skillet for 7 to 8 minutes per side or until medium-rare. Remove steak from heat. Set aside for 10 minutes for beef to firm up. Slice 1⁄4-inch thick across the grain into bite-size strips. Combine brown rice, corn, beans and bell peppers in large bowl. Add beef strips.
- In small bowl, combine beef broth, vinegar, olive oil, mustard, salt and pepper. Stir well. Pour over steak and vegetables, and toss gently.
Note: If desired, stir-fry beef strips using as little oil as possible instead of pan grilling.
Makes 4 (11⁄2-cup) servings.
Nutrition information per serving: 305 calories; 7 g total fat; 21.5 g protein; 39 g carbohydrates; 37.5 mg cholesterol; 208 mg sodium; and 4.5 g dietary fiber.
For more new and healthy recipes, browse our boards at pinterest.com/gwinnettmedical.