Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 328 | |
|---|---|---|
| Total Fat | 17.5 g | |
| Saturated Fat | 3.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 3.0 g | |
| Monounsaturated Fat | 9.5 g | |
| Cholesterol | 69 mg | |
| Sodium | 163 mg | |
| Total Carbohydrate | 15 g | |
| Dietary Fiber | 8 g | |
| Sugars | 5 g | |
| Protein | 32 g | |
Dietary Exchanges
3 vegetable, 3 lean meat, 1 1/2 fat
Ingredients
Servings 6
Serving Size 3 ounces beef and 1/2 cup asparagus
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2 tablespoons chili powder -
1 tablespoon garlic powder -
1/4 teaspoon salt -
1 1/2 pounds top round steak, all visible fat discarded -
3/4 cup finely chopped fresh cilantro -
1/2 cup finely chopped fresh parsley -
Zest of 2 medium lemons -
Juice of 1 medium lemon and juice of 1 medium lemon, divided use -
1 tablespoon canola or corn oil and 2 tablespoons canola or corn oil, divided use -
1 medium fresh jalapeño, seeds and ribs discarded, finely chopped -
Cooking spray -
1 small avocado, halved, pitted, and diced -
3 bunches asparagus spears, trimmed
Directions
Tip: Click on step to mark as complete.
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In a small bowl, stir together the chili powder, garlic powder, and salt. Put the beef on a large platter. Using your fingertips, gently press the mixture so it adheres to both sides of the beef. Let stand for 1 hour. -
Meanwhile, in a small glass bowl, stir together the cilantro, parsley, juice of 1 lemon, 1 tablespoon oil, and the jalapeño. Gently stir in the avocado. Stir in the remaining juice of 1 lemon. Set aside. -
When the beef is almost ready, lightly spray the grill with cooking spray. Preheat the grill on medium high. -
Grill the beef for 3 to 5 minutes on each side (depending on its thickness), or until an instant-read thermometer inserted in the center reaches 125°F (rare) to 135°F (medium rare). The beef may need to be turned over occasionally so the rub doesn’t burn. Remove the beef from the grill. Let stand on a large cutting board under a tent of aluminum foil. -
Drizzle the remaining 2 tablespoons oil over the asparagus. Place the asparagus perpendicular to the grill grates or in a grilling basket. Grill for 7 minutes, or until tender-crisp. -
Transfer the asparagus to a separate large platter. Sprinkle the lemon zest over the asparagus. -
Thinly slice the beef diagonally across the grain. Arrange on the asparagus. -
Spoon the sauce over the beef.
Cooking Tip: To make this recipe in the oven, arrange the asparagus in a single layer on two aluminum foil-lined baking sheets. Roast the asparagus at 425°F for 12 to 15 minutes, or until tender-crisp. Meanwhile, heat 2 tablespoons canola or corn oil in a grill pan or nonstick skillet over high heat, swirling to coat the bottom. Cook the beef for 3 to 5 minutes on each side, or until it reaches 125°F (rare) to 135°F (medium rare) when tested with an instant-read thermometer.
Keep it Healthy: Since lean cuts of beef, such as top round steak, contain much less fat, these cuts can be a bit tougher than their fatty counterparts. Using rubs and marinades (be sure they are low sodium) help break down the toughness. Cooking the beef between rare and medium-rare and cutting it into very thin slices also keeps it more tender.
Tip: When a recipe calls for both zest and juice from fresh citrus, be sure to zest the fruit before juicing it even if the recipe calls for the juice before the zest. It’s much easier to zest the fruit before it has been squeezed for juicing.
