Steak Kabobs & Wild Rice with Mushrooms

STEAK KABOBS & WILD RICE WITH MUSHROOMS

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Total Recipe Time: 30 minutes
Makes 4 servings

INGREDIENTS

1 pound boneless beef round tip steak, cut 1 inch thick
1/2 small red onion, cut into 3/4-inch wedges
1 small yellow summer squash, cut lengthwise in half then crosswise into 1 inch slices
1 small red or green bell pepper, cut into 1-inch pieces

Marinade:

2 tablespoons water
2 tablespoons coarse-grain Dijon-style mustard
2 tablespoons red wine vinegar
2 large cloves garlic, minced
2 teaspoons vegetable oil
1/2 teaspoon coarse grind black pepper

Rice:

2 teaspoons vegetable oil
2 cups thinly sliced mixed mushrooms such as cremini or shiitake
1 package (6 ounces) wild rice blend

Instructions
Nutrition
Shopping List

INSTRUCTIONS

Cut beef steak into 1-1/4-inch pieces. Combine marinade ingredients. Place beef and marinade in food-safe plastic bag; turn to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.
Heat 2 teaspoons oil in large nonstick skillet over medium heat until hot. Add mushrooms; cook and stir until tender. Remove and keep warm. Meanwhile cook rice according to package directions, omitting salt and butter. When rice is done, stir in mushrooms.
Soak eight 9-inch bamboo skewers in water 10 minutes; drain. Remove beef from marinade; discard marinade. Alternately thread beef, onion, squash and pepper evenly onto skewers. Place on grid over medium, ash-covered coals. Grill, uncovered, 8 to 10 minutes (over medium heat on preheated gas grill, covered, 9 to 10 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
Serve kabobs over wild rice.

STEP BY STEP INSTRUCTIONS

STEP 1

Cut beef steak into 1-1/4-inch pieces. Combine marinade ingredients. Place beef and marinade in food-safe plastic bag; turn to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.

STEP 2

Heat 2 teaspoons oil in large nonstick skillet over medium heat until hot. Add mushrooms; cook and stir until tender. Remove and keep warm. Meanwhile cook rice according to package directions, omitting salt and butter. When rice is done, stir in mushrooms.

STEP 3

Soak eight 9-inch bamboo skewers in water 10 minutes; drain. Remove beef from marinade; discard marinade. Alternately thread beef, onion, squash and pepper evenly onto skewers. Place on grid over medium, ash-covered coals. Grill, uncovered, 8 to 10 minutes (over medium heat on preheated gas grill, covered, 9 to 10 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.

STEP 4

Serve kabobs over wild rice.

Shopping List

1 pound boneless beef round tip steak, cut 1 inch thick
1/2 small red onion, cut into 3/4-inch wedges
1 small yellow summer squash, cut lengthwise in half then crosswise into 1 inch slices
1 small red or green bell pepper, cut into 1-inch pieces
2 tablespoons water
2 tablespoons coarse-grain Dijon-style mustard
2 tablespoons red wine vinegar
2 large cloves garlic, minced
2 teaspoons vegetable oil
1/2 teaspoon coarse grind black pepper
2 teaspoons vegetable oil
2 cups thinly sliced mixed mushrooms such as cremini or shiitake
1 package (6 ounces) wild rice blend

NUTRITIONAL INFORMATION

Nutrition information per serving: 348 calories; 9 g fat (2 g saturated fat; 4 g monounsaturated fat); 75 mg cholesterol; 712 mg sodium; 36 g carbohydrate; 1.7 g fiber; 3 g protein; 5.7 mg niacin; 0.4 mg vitamin B₆; 1.3 mcg vitamin B₁₂; 3.6 mg iron; 29.8 mcg selenium; 4.3 mg zinc.

This recipe is an excellent source of niacin, vitamin B₆, vitamin B₁₂, iron, selenium and zinc.

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Steak Kabobs & Wild Rice with Mushrooms

Total Recipe Time: 30 minutes

Makes 4 servings