Bowls With Balance – Korean & Greek

Angie Horkan from the Wisconsin Beef Council stopped by News 8 This Morning with a few healthy steak recipes:

Bowls with Balance – Korean

Total Recipe Time:  25 minutes

Preparation Time:  10 minutes

Cooking Time:  15 minutes

Makes 4 servings

Ingredients

2 beef Strip Steaks Boneless, cut 1 inch (about 8 ounces each)

1/4 cup low-sodium soy sauce

2 tablespoons Asian sesame oil

2 cups cooked brown rice

4 cups assorted vegetables, such as shredded or thinly sliced red or green cabbage, shredded carrots, broccoli florets, sliced cucumber, all cut into bite-sized pieces

2/3 cup coarsely chopped kimchi

1/4 cup thinly sliced green onions

1 tablespoon toasted sesame seeds

Instructions

1.Place steaks on grid over medium, ash-covered coals.  Grill steaks, covered, 11 to 14 minutes (over medium heat on preheated gas grill, covered, 11 to 15 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.

2.Meanwhile, to prepare dressing, whisk together soy sauce and sesame oil in small bowl; set aside.

3.To serve, divide rice evenly among four bowls. Top rice with vegetables and kimchi.

4.Carve steaks into thin strips; divide evenly among bowls. Drizzle with dressing. Garnish with green onions and sesame seeds. 

Nutrition information per serving: 391 calories; 14 g fat (3 g saturated fat; 5 g monounsaturated fat); 67 mg cholesterol; 901 mg sodium; 33 g carbohydrate; 5.6 g fiber; 32 g protein; 8.9 mg niacin; 0.8 mg vitamin B 6 ; 1.4 mcg vitamin B 12 ; 3.3 mg iron; 29.4 mcg selenium; 5.4 mg zinc; 101.0 mg choline.This recipe is an excellent source of fiber, protein, niacin, vitamin B 6 , vitamin B 12 , selenium and zinc; and a good source of iron and choline.

Bowls with Balance – Greek

Total Recipe Time:  25 minutes

Preparation Time:  10 minutes

Cooking Time:  15 minutes

Makes 4 servings

Ingredients

2 beef Strip Steak Boneless, cut 1 inch thick (about 8 ounces each)

2 medium zucchini, cut lengthwise in half

2 medium red bell pepper, cut into quarters

1/2 cup non fat Greek yogurt

1/4 cup diced cucumber

1/4 cup lemon juice, divided

1/4 teaspoon salt2 cups cooked quinoa

2 tablespoons chopped fresh parsley

1/2 cup reduced fat feta cheese

1/3 cup sliced olives

Instructions

1.Place steaks on grid over medium, ash-covered coals. Grill, covered, 11-14 minutes (over medium heat on preheated gas grill, 11 to 15 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally.

2.Place zucchini and peppers on the grill.  Grill Zucchini covered for 7 to 10 minutes and peppers covered for 11 to 14 minutes.

3.While steaks and vegetables are cooking, combine Greek yogurt, cucumber, 1 tablespoon lemon juice, and salt to make tzatziki sauce. Dress quinoa with the remaining lemon juice and parsley.  Divide quinoa equally among four bowls.

4.Slice steaks into thin slices.  Chop zucchini and peppers into bite-sized pieces.  Divide steak and vegetables evenly over the quinoa in each of the bowls. Garnish with olives and feta and finish with a dollop of Tzatziki. Season with salt and pepper as desired.

Nutrition information per serving: 374 calories; 12 g fat (4 g saturated fat; 3 g monounsaturated fat); 74 mg cholesterol; 542 mg sodium; 30 g carbohydrate; 5.1 g fiber; 37 g protein; 8.6 mg niacin; 1.0 mg vitamin B 6 ; 1.6 mcg vitamin B 12 ; 3.7 mg iron; 34.3 mcg selenium; 6.2 mg zinc; 132.7 mg choline.This recipe is an excellent source of fiber, protein, niacin, vitamin B 6 , vitamin B 12 , iron, selenium, zinc and choline.

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