KOREAN BEEF & VEGETABLE BOWLS Simple never sounded so delicious! Use rice, Flank Steak, stir-fry vegetable mix and Korean barbecue sauce for a quick and easy meal. Ingredients • • • • • •
1 beef Flank Steak (about 1 pound) 1 cup uncooked rice 1/2 teaspoon garlic salt 4 teaspoons toasted sesame oil, divided 1 package (16 ounces) frozen broccoli stir-fry vegetable mix 1 cup Korean barbecue sauce marinade Courtesy of Beef. It’s What’s For Dinner.
Preparation 1. Prepare rice according to package directions. Set aside; keep warm. 2. Meanwhile, cut beef Flank Steak lengthwise in half, then crosswise diagonally into 1/4-inch thick strips. Season steak with garlic salt. 3. Heat 1 teaspoon sesame oil in large nonstick skillet over medium-high heat until hot. Add half of beef; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. Remove from skillet. Repeat with 1 teaspoon sesame oil and remaining beef. Remove from skillet; keep warm. 4. Heat remaining sesame oil in same skillet over medium-high heat until hot. Add broccoli stir-fry mix; cook 4 minutes, stirring frequently. 5. Return beef to skillet. Add rice and marinade. Cook 1 to 2 minutes or until heated through and vegetables are crisp-tender. Serve in bowls.
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Did You Know? A common myth about protein is that a diet that is high in protein can have negative health effects, like kidney damage or bone loss. Eating a diet higher in protein can support a healthy metabolism and plays an important role in muscle maintenance and preventing chronic diseases. Research shows that eating 2530 grams of protein at each meal is an idea for optimal body benefits. Kori Dover, RD – Nevada Beef Council References: Phillips SM, et al. Protein “requirements” beyond the RDA: Implications for optimizing health. Appl Physiol Nutr Metab 2016;41:565-72.
www.nevadabeef.org www.mybeefcheckoff.org The Progressive Rancher
JULY/AUGUST 2022
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