dijon-wine steak kabobs
Recipe as seen in The Healthy Beef Cookbook, published by John Wiley & Sons
- 1 pound boneless beef round tip steak, cut 1 inch thick
- 1/2 small red onion, cut into 3/4 inch thick wedges
- 1 small yellow squash, cut lengthwise in half, then crosswise into 1-inch thick slides
- 1 small red or green bell pepper, cut into 1-inch pieces
- DIJON-WINE MARINADE
- 2 tablespoons water
- 2 tablespoons red wine vinegar
- 2 tablespoons coarse-grain Dijon-style mustard
- 2 cloves garlic, minced
- 3 tablespoon vegetable oil
- 1/2 teaspoon coarse grind black pepper
- MUSHROOM WILD RICE
- 2 teaspoons vegetable oil
- 2 cups thinly sliced assorted wild wild mushrooms (oyster, cremini and shittake)
- 1 package (6 oz) long grain and wild rice blend
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.
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, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 9 to 11 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
Serve kabobs over Mushroom Wild Rice.
Mushroom Wild Rice: Heat 2 teaspoons oil in large nonstick skillet over medium heat until hot. Add 2 cups thinly sliced assorted wild mushrooms (oyster, cremini and shiitake); cook and stir until tender. Remove and keep warm. Meanwhile, cook 1 package (6 ounces) long grain and wild rice blend according to package directions, omitting salt and butter. When rice is done, stir in mushrooms.
Nutrition information per serving: 360 calories; 9 g fat (2 g saturated fat; 4 g monounsaturated fat); 63 mg cholesterol; 635 mg sodium; 39 g carbohydrate; 2.3 g fiber; 30 g protein; 11.6 mg niacin; 0.5 mg vitamin B6; 1.3 mcg vitamin B12; 4.6 mg iron; 31.9 mcg selenium; 4.5 mg zinc; 107.3 mg choline.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium, zinc and choline.