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Marinated Beef

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Marinated Beef
En Español

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  • Makes: 4 servings

Tangy, marinated beef is full of flavor and pairs well with roasted potatoes, steamed broccoli, and fresh, sliced tomatoes.

Ingredients

  • 12 ounces beef round steak
  • 1 garlic clove
  • 2 tablespoons lemon juice
  • 4 tablespoons vegetable oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper

Directions

1. Using a cutting board and sharp knife, cut round steak across the grain into thin strips about 1/2 inch wide and 2 to 3 inches long.

2. In a medium glass mixing bowl, combine garlic, lemon juice, 2 Tablespoons of vegetable oil, salt and pepper.

3. Add beef strips and stir to coat with the oil mixture (marinade sauce). Cover bowl with plastic wrap and refrigerate for about 2 hours.

4. In a medium skillet over medium-high heat, heat 2 Tablespoons of the oil for 1-2 minutes until hot.

5. Drain marinade from beef. Put beef in skillet, stir and cook for 5 to 7 minutes or until meat is thoroughly browned.

Source: Kansas Family Nutrition Program, Kids a Cookin’

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 219
Total Fat 18 g
Saturated Fat 3 g
Cholesterol 42 mg
Sodium 310 mg
Carbohydrates 1 g
Dietary Fiber 0 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 14 g
Vitamin D 0 mcg
Calcium 6 mg
Iron 1 mg
Potassium 131 mg
N/A - data is not available
Nutrients Amount
Total Calories 219
Total Fat 18 g
Saturated Fat 3 g
Monounsaturated Fat 7 g
Polyunsaturated Fat 6 g
Linoleic Acid 5 g
α-Linolenic Acid 1 g
Omega 3 - EPA 2 mg
Omega 3 - DHA 1 mg
Cholesterol 42 mg
Carbohydrates 1 g
Dietary Fiber 0 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 14 g
Minerals
Calcium 6 mg
Potassium 131 mg
Sodium 310 mg
Copper 41 mcg
Iron 1 mg
Magnesium 10 mg
Phosphorus 92 mg
Selenium 15 mcg
Zinc 2 mg
Vitamins
Vitamin A 0 mcg RAE
Vitamin B6 0 mg
Vitamin B12 1 mcg
Vitamin C 3 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 16 mcg
Folate 6 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 3 mg
Choline 55 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Protein Foods
2 ounces

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