Dietitian’s Dish – March 25, 2019
Did You Know?
- Beef is a great source of 10 essential nutrients including protein, B vitamins, zinc and iron
- Half of the fatty acids in beef are monounsaturated – the same heart-healthy type of fat found in olive oil
- Protein in one (3.5 oz.) serving of beef = protein in 3 cups of quinoa
- Many Mediterranean countries eat about the same amount of red meat as in the US, but pair it with more fresh vegetables and fruits, whole grains and healthy oils
|TOP ROUND LONDON BROIL:|
|This leaner cut of beef is best when marinated and cooked using a high-heat method:|
NUTRITIONAL VALUE (3 oz. cooked):
- 140 calories (8%*)
- 1.3g saturated fat (7% DV*)
- 25g protein (51% DV*)
- 2.7mg iron (15% DV*)
- 4.3mg zinc (30% DV*)
*based on a 2,000 calorie diet
Grilled London Broil
1/2teaspoon dried basil leaves
1pound fresh asparagus, trimmed
4tablespoons red wine vinaigrette, divided
1.Combine marinade ingredients in food-safe plastic bag. Place beef steak in marinade; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.
2.Remove steak from marinade; discard marinade remaining in the bag. Place steak on a gas grill (preheated to medium); arrange onions and asparagus around the steak and cover. Grill steak, 16-19 minutes for medium rare (145°F) turning occasionally. Grill onion wedges, 15-20 minutes, turning occasionally. Grill asparagus, 8-12 minutes or until crisp-tender, turning occasionally.
3.Toss onions and asparagus with 3 tablespoons vinaigrette. Carve steak across the grain into thin slices. Season with salt and pepper, as desired. Drizzle steak with remaining 1 tablespoon vinaigrette. Serve steak with vegetables.
Recipe adapted from BeefItsWhatsForDinner.com