Beef Kabobs

Healthy Living, Recipes

beef-kabobs

Perfect for a Father’s Day cookout or any summer night, these flavorful Beef Kabobs are a crowd pleaser. Be sure to marinate the beef a few hours before grilling to make it nice and tender.

At only about 155 calories per kabob, this is what’s known as a nutrient-dense meal. Nutrient dense means that for the amount of calories or portion size, you’re getting good quantity and quality nutrition. Beef tenderloin can vary in fat content based on how well it’s trimmed, but is generally known as a leaner cut that is high in protein, B Vitamins, and zinc. Turmeric, used in the marinade, is getting a lot of attention lately but has been used in traditional cooking and medicine for thousands of years. Talk to your doctor about taking turmeric supplements, as they vary in quality and effectiveness and may interact with other medications you’re on. When it comes to food: turmeric is used in curry and lends its strong yellow-orange color to everything from mustard to liquid eggs. Turmeric’s powerful antioxidant component, curcumin, may play a role in improving pain and function in folks with arthritis, and early cardiac studies in humans show promise in lowering cholesterol. Again, talk to your doctor before supplementing with turmeric, but to cook with, any therapeutic dose would be low. If tamari is a new ingredient to you, know that it is similar to soy sauce, and itself is soy-based, but tends to have a more balanced flavor, is usually gluten free, and tends to be lower in sodium.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 2 tsp fresh lime juice
  • 2 tsp freshly grated lime zest
  • 2 Tbsp tamari
  • 2 Tbsp fish sauce
  • 4 garlic cloves minced
  • 2 tsp minced fresh ginger
  • 2 tsp brown sugar
  • 2 tsp ground turmeric
  • 1 tsp ground coriander
  • 1 tsp cumin
  • 1 tsp black pepper
  • 2 lbs beef tenderloin cut into 2-inch cubes
  • 3 green bell peppers cut into 2-inch pieces
  • 1 lb fresh mushroom stems removed
  • 3 pts cherry tomatoes
  • 1 fresh pineapple
  • Chopped scallions for garnish (optional)
  • Sesame seeds for garnish (optional)

Preparation

In a bowl, combine the lime juice, lime zest, soy sauce, fish sauce, garlic, ginger, brown sugar, turmeric, coriander, cumin and black pepper and stir to combine. In a shallow baking dish, arrange the beef cubes and cover with the marinade. Turn to coat. Cover and marinate in the refrigerator for up to 2 hours.

Using 16 metal skewers, or soaked wooden skewers, thread the beef, bell peppers, mushrooms, cherry tomatoes and pineapple in alternating rows.

Lightly spray a grill pan with nonstick cooking spray and heat over medium heat. Grill the beef kebabs for 3 to 5 minutes on each side, or until seared and cooked through. Garnish with the scallions and sesame seeds, if desired.

Yield: 8 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 2 kabobs

Calories: 307
Sodium: 499mg
Fat: 7g
Carbohydrates: 23g
Saturated Fat: 3g
Fiber: 2g
Cholesterol: 75mg
Protein: 34g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.