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Ingredients: |
| 1 |
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pound boneless beef round tip steak, cut 1 inch thick |
| 1/2 |
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small red onion, cut into 3/4-inch wedges |
| 1 |
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small yellow summer squash, cut lengthwise in half then crosswise into 1 inch slices |
| 1 |
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small red or green bell pepper, cut into 1-inch pieces |
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Marinade: |
| 2 |
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tablespoons water |
| 2 |
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tablespoons coarse-grain Dijon-style mustard |
| 2 |
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tablespoons red wine vinegar |
| 2 |
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large cloves garlic, minced |
| 2 |
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teaspoons vegetable oil |
| 1/2 |
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teaspoon coarse grind black pepper |
| 2 |
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teaspoons vegetable oil |
| 2 |
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cups thinly sliced mixed mushrooms such as cremini or shiitake |
| 1 |
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package (6 ounces) wild rice blend |
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Instructions: |
| 1. |
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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. |
| 2. |
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Heat 2 teaspoons oil 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. |
| 3. |
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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 for medium rare to medium doneness, turning occasionally. |
| 4. |
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Serve kabobs over wild rice. |
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| Makes 4 servings. |
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| | 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; 30 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. |
