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East-Meets-West Beef Kabobs

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East-Meets-West Beef Kabobs
  • Prep Time 20 min
  • Total Time 1 hr 30 min
  • Servings 4
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Ready to branch out with ethnic cuisine? Try this Asian/Latin take on kabobs. From Prevention® Healthy Cooking.

Ingredients

1
lb lean boneless sirloin, trimmed of all visible fat
3
tablespoons reduced-sodium soy sauce
1
tablespoon grated gingerroot
1
teaspoon Worcestershire sauce
1
teaspoon dried oregano
1/2
teaspoon ground cumin
1/2
teaspoon sesame oil
2
cloves garlic, finely chopped
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
teaspoon salt

Directions

  • 1 With sharp knife, cut sirloin into twenty 1-inch cubes; place in medium bowl. In small cup, stir together soy sauce, gingerroot, Worcestershire sauce, oregano, cumin and oil. Stir soy mixture into beef. Cover bowl with plastic wrap; refrigerate at least 2 hours but not more than 24 hours, turning beef occasionally.
  • 2 Heat broiler. Spray 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-inch wooden or metal skewers. Place skewers on broiler pan; sprinkle with salt. Broil 4 inches from the heat 8 to 10 minutes, turning every 2 minutes, until vegetables are tender and beef is cooked through.
Trademarks referred to herein are the properties of their respective owners.
Tips  

Lean meat choices include flank steak, sirloin, pork tenderloin, and chicken breast.

The Sugar Solution Cookbook (2006) p. 252

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
200
(
Calories from Fat
45
)
Daily Value
Total Fat
5g
8%
(
Saturated Fat
1 1/2g
8%
,
Trans Fat
0g
)
Cholesterol
75mg
24%
Sodium
600mg
25%
Potassium
540mg
15%
Total Carbohydrate
8g
3%
(
Dietary Fiber
2g
7%
,
Sugars
4g
)
Protein
31g
Daily Value*:
Vitamin A
10%
10%
Vitamin C
30%
30%
Calcium
4%
4%
Iron
20%
20%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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