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| | | |  | | | Recipe as seen in The Healthy Beef Cookbook, published by John Wiley & Sons
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| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc. | |  |
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Dijon-Wine Steak Kabobs with Mushroom Wild Rice
30 minutes
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Ingredients: |
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| 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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Mushroom Wild Rice (recipe follows) |
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Marinade: |
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| 2 |
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tablespoons water |
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tablespoons red wine vinegar |
| 2 |
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tablespoons coarse-grain Dijon-style mustard |
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cloves garlic, minced |
| 2 |
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teaspoons vegetable oil |
| 1/2 |
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teaspoon coarse grind black pepper |
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Instructions: |
| 1. |
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Cut beef steak into 1-1/4-inch pieces. Combine marinade ingredients in small bowl. 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. |
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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 bell pepper evenly onto skewers. Place kabobs on grid over medium, ash-covered coals. Grill, uncovered, 8 to 10 minutes for medium rare to medium doneness, turning occasionally. |
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Serve kabobs over Mushroom Wild Rice. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving: 350 calories; 9 g fat (2 g saturated fat; 4 g monounsaturated fat); 69 mg cholesterol; 737 mg sodium; 36 g carbohydrate; 1.7 g fiber; 31 g protein; 4.7 mg niacin; 0.5 mg vitamin B6; 2.5 mcg vitamin B12; 4.1 mg iron; 26.8 mcg selenium; 6.3 mg zinc. |
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