Asian Beef and Wild Rice Salad

Asian Beef and Wild Rice Salad

Total Recipe Time:  About 1-1/4 hours

Marinade Time:  15 minutes to 2 hours

Makes 4 Servings

Ingredients:

• 2 beef top loin (strip) steaks, cut 3/4 inch thick (about 10 ounces each)
• 2/3 cup light Asian-style dressing, divided
• 1-1/4 cups long-grain and wild rice blend (not quick-cooking)
• 2-1/2 cups boiling water
• 1 medium red bell pepper, cut into 3/4-inch pieces
• 1-1/4 cups hothouse cucumber, cut lengthwise in half, then crosswise into thin slices
• 1-1/4 cups frozen shelled edamame, thawed
• 1/4 cup thinly sliced green onions, divided
• 2 tablespoons chopped fresh cilantro
  

Instructions:

1. Place beef steaks and 1/3 cup dressing in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours.
2. Meanwhile, cook rice in boiling water according to package directions omitting butter and salt, if desired. Place in large bowl; cool.
3. Remove steaks from marinade; discard marinade. Place steaks on grid over medium, ash-covered coals. Grill, covered, 7 to 10 minutes (over medium heat on preheated gas grill, times remain the same) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
4. Add bell pepper, cucumber, edamame, 2 tablespoons green onion, cilantro and remaining 1/3 cup dressing to rice; toss to combine. Season with salt, as desired.
5. Carve steaks into slices. Place rice salad on serving plate. Arrange steak over rice; top with remaining 2 tablespoons green onion.

Cook's Tip:  One and one-third cups fresh sugar snap peas, cut diagonally in half, may be substituted for edamame.

Nutrition information per serving: 480 calories; 10 g fat (2 g saturated fat; 2 g monounsaturated fat); 56 mg cholesterol; 1130 mg sodium; 59 g carbohydrate; 5.4 g fiber; 37 g protein; 7.5 mg niacin; 0.6 mg vitamin B₆; 1.4 mcg vitamin B₁₂; 4.3 mg iron; 29.0 mcg selenium; 4.8 mg zinc; 99.4 mg choline.This recipe is an excellent source of fiber, protein, niacin, vitamin B₆, vitamin B₁₂, iron, selenium and zinc; and a good source of choline.

Thai Beef Wok 'n Roll-Ups

Total Recipe Time:  20 to 35 minutes

Makes 4 servings

Ingredients:

• 1 pound beef flank steak
• 3 tablespoons teriyaki marinade and sauce
  
• 1/4 cup reduced fat peanut butter
  
• 1 small red bell pepper, cut into thin strips
  
• 1/4 cup chopped green onions
  
• 1/4 to 1/2 teaspoon ground black pepper
  
• Salt
  
• 8 medium to large green or red leaf lettuce leaves
  

Instructions:

1. Cut beef steak lengthwise in half, then crosswise into 1/8 to 1/4-inch thick strips. Combine beef strips and 2 tablespoons teriyaki marinade in medium bowl; toss to coat. Set aside.
2. Spray large nonstick skillet or wok with cooking spray; heat over medium-high heat until hot. Add bell pepper; stir-fry 2 to 3 minutes or until crisp-tender. Remove from skillet. Set aside.
3. Add 1/2 of beef to same skillet or wok over medium-high heat; stir-fry 1 to 3 minutes or until outside surface of beef is no longer pink. (Do not overcook.) Remove from skillet. Repeat with remaining beef.
4. Return beef to skillet. Add peanut butter, green onions, bell pepper and remaining 1 tablespoon teriyaki marinade; cook and stir until beef and vegetables are evenly coated and heated through. Season with black pepper and salt, as desired. Spoon beef mixture evenly onto lettuce leaves and roll up.

Cook's Tip: 

Serving Suggestion: Serve with cooked whole wheat spaghetti tossed with sesame oil and sliced green onions.

Nutrition information per serving: 275 calories; 12 g fat (4 g saturated fat; 3 g monounsaturated fat); 42 mg cholesterol; 608 mg sodium; 11 g carbohydrate; 1.8 g fiber; 28 g protein; 9.6 mg niacin; 0.6 mg vitamin B₆; 1.4 mcg vitamin B₁₂; 2.2 mg iron; 27.3 mcg selenium; 4.9 mg zinc.This recipe is an excellent source of protein, niacin, vitamin B₆, vitamin B₁₂, selenium and zinc; and a good source of iron.

Asian Beef Lettuce Wraps

Total Recipe Time:  30 Minutes

Makes 4 Servings

Ingredients:

• 1-1/2 pounds ground beef (95% lean)
• 1/2 cup hoisin sauce
  
• 1/2 cup Asian peanut sauce
  
• 1 medium cucumber, seeded, chopped
  
• 1/2 cup shredded carrot
  
• 1/4 cup torn fresh mint leaves
  
• Salt and pepper
  
• 12 large Boston lettuce leaves (about 2 heads) or iceberg or romaine lettuce
  
• Fresh mint leaves
  

Instructions: 

1. Heat large nonstick skillet over medium heat until hot. Add ground beef; cook 8 to 10 minutes, breaking into small crumbles and stirring occasionally. Pour off drippings. Stir in hoisin sauce and peanut sauce; heat through.
2. Just before serving, add cucumber, carrots and torn mint; toss gently. Season with salt and pepper. Serve beef mixture in lettuce leaves. Garnish with mint.

Cook's Tip:  Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.

Nutrition information per serving: 360 calories; 13 g fat; 97 mg cholesterol; 721 mg sodium; 26 g carbohydrate; 35 g protein; 8.4 mg niacin; 0.6 mg vitamin B₆; 4 mcg vitamin B₁₂; 4.8 mg iron; 8.5 mg zinc.This recipe is an excellent source of protein, niacin, vitamin B₆, vitamin B₁₂, iron and zinc.