Friday, January 21, 2011

Quick & Easy Grass-Fed Beef & Veggies Rice Bowl

Serves 2

Substitute shrimp, chicken, tempeh and/or any sale-priced vegetables when making this quick dish with no added fat! Grass-fed beef is a healthier option because studies suggest that grass-fed beef is lower in fat than grain-fed beef. It’s more compassionate toward the animals and the planet, too!

Ingredients

3 tablespoons rice vinegar 
1 1/2 tablespoons soy sauce 
1 1/2 tablespoons honey 
1/3 pound grass-fed beef flank, flap, tri-tip or top-butt sirloin steak 
1/4 pound green beans, trimmed 
1 yellow bell pepper, cored, seeded and sliced 
1/2 small yellow onion, sliced 
1/4 small head red cabbage, cored and roughly chopped 
1 1/2 cups cooked brown rice 

Method

Arrange rack about 6 inches from the heat source in your oven broiler; preheat. Meanwhile, combine vinegar, soy sauce and honey to make sauce. Brush beef all over with 1/2 tablespoon of sauce and broil—watching closely to avoid burning—until medium-rare, 6 to 7 minutes; set aside. Arrange vegetables on a large sheet tray, toss with 1 1/2 tablespoons of sauce and broil, stirring halfway through and watching closely, until softened and just browned, about 5 minutes total. Transfer rice and vegetables to two large bowls. Thinly slice beef and arrange over the top, drizzled with remaining sauce.

Nutrition

Per serving (about 16oz/449g-wt.): 370 calories (35 from fat), 4g total fat, 1g saturated fat, 20mg cholesterol, 810mg sodium, 65g total carbohydrate (8g dietary fiber, 21g sugar), 21g protein

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