Oklahoma Dietetic Association - Oklahoma Beef Industry Council Recipe of the month August 2001

Oklahoma Beef Council Recipe of the Month

Beef Steak with Brown Rice & Vegetables
Servings: 4

Ingredients:

1 boneless beef top sirloin steak, cut 3/4 inch thick (about 1 pound)
1/3 cup prepared non-creamy Caesar dressing
2 teaspoons lemon pepper
1 cup uncooked instant brown rice
2 cups frozen vegetable mixture, such as baby green and yellow beans and carrots
2 tablespoons prepared non-creamy Caesar dressing
2 tablespoons shredded Parmesan cheese (optional)

Cooking instructions:

1. Cut beef steak crosswise into four equal pieces. Place steaks and 1/3 cup dressing in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes. Remove steaks from marinade; discard marinade. Season steaks with lemon pepper.

2. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook about 8 to 10 minutes for medium rare to medium doneness, turning once.

3. Meanwhile cook rice according to package directions, including salt but omitting butter. When adding rice to saucepan, stir in vegetables. When rice is done, stir in 2 tablespoons dressing. Serve with steaks. Sprinkle with cheese, if desired.

Nutrition information per serving: 361 calories; 31 g protein; 31 g carbohydrate; 13 g fat; 709 mg sodium; 77 mg cholesterol; 5.1 mg niacin; 0.4 mg vitamin B6; 2.4 mcg vitamin B12; 3.7 mg iron; 5.9 mg zinc.