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.
Ingredients:
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

Directions:
  1. 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).
  2. 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.
  3. 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.

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