Chino-Latino Beef Kebabs Make it a Meal
Add these dishes to make a full meal:
Yucatan Lemon Soup
Broccoli with Black Bean-Garlic Sauce
Honey-Broiled Pears
Each kebab is studded with foods that help balance your blood sugar with a one-two punch. Lean beef provides protein to stop you from overeating, and the onions, green peppers, and tomatoes deliver fiber to block the digestion of excess calories.
Preparation facts
Cooking Time: 8 minutes
Prep Time: 2 hrs 20 min
Yield: 4 servings
Ingredients
1 lb lean boneless sirloin, trimmed of all visible fat
1 Tbs grated fresh ginger
2 cloves garlic, minced
3 Tbs reduced-sodium soy sauce
1 tsp Worcestershire sauce
1 tsp dried oregano
1/2 tsp ground cumin
1/2 tsp sesame oil
1 sweet onion, such as Vidalia, cut into 16 pieces
1 medium green bell pepper, seeded and cut into 16 squares
12 cherry tomatoes
1/4 tsp salt
Directions
With a sharp knife, cut the sirloin into twenty 1" cubes and place in a bowl. In a separate bowl, combine the ginger, garlic, soy sauce, Worcestershire sauce, oregano, cumin, and oil. Add the mixture to the beef and stir well to coat. Cover the bowl and refrigerate for 2 hours or overnight.
Preheat the broiler and coat a broiler-pan rack with cooking spray. Alternately thread 5 beef cubes, 4 onion pieces, 4 bell pepper squares, and 3 cherry tomatoes onto each of four 18" wooden or metal skewers. Place the skewers onto the broiler pan and sprinkle with the salt. Broil 4" from the heat source for 8 to 10 minutes, turning them every 2 minutes, until the vegetables are tender and the beef is cooked through.
Copyright © 2005 by Rodale Inc.
Nutrition facts
Serving Size 1 serving
Calories 188
Calories from Fat 62 (33%)
% Daily Value*
11%Total Fat 7g
22%Cholesterol 65mg
15%Sodium 360mg
3%Total Carbohydrate 9g
8%Dietary Fiber 2g
46%Protein 23g
Copyright © 2008 Healthnotes, Inc. All rights reserved. www.healthnotes.com
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.