You can include red meat occasionally
as part of a heart healthy diet by choosing lean cuts and limiting portions to
3 ounces. Lean cuts, which are less
tender than well-marbled ones, can be tenderized by marinating the meat in an
acidic liquid such as lemon juice, vinegar or wine.
Beef and Vegetable Kabobs
½ c. nonfat Italian dressing
2 T. red wine vinegar
2 tsp. minced garlic
¼ tsp. cumin
1
T. dried hot red pepper flakes
Freshly ground black pepper to taste
1 lb. ½ in. thick top round beef, trimmed, cut into 1 in. pieces
16 large cherry tomatoes, washed, stems removed
16 large mushrooms, cleaned
1 green pepper,
washed, seeded, cubed into 16 pieces
1 onion, peeled, cubed into 16 chunks
To prepare the marinade, combine the
dressing, vinegar, garlic, cumin, red pepper flakes and black pepper in a
shallow dish or pie plate. Set aside a
few tablespoons for basting. Place the
beef in the marinade, turning to coat thoroughly. Marinate, covered, in the refrigerator for at
least 4 hours or overnight.
Preheat the grill. Drain the beef and discard the marinade. Thread the beef and vegetables, alternating
them, onto eight 10- inch skewers. Brush
the kabobs with the reserved marinade and grill them on a rack set 5 to 6
inches over glowing coals. Baste them
for the first 5 minutes with reserved marinade and turn for 10-15 minutes, or
until beef is cooked through but still juicy.
Discard the remaining marinade.
Nutrition Information: 2 kabobs
Calories 176, Total fat 4 g, Saturated
fat 1.5 g, Cholesterol 54 g, Sodium 95 mg, Carbohydrate 12 g, Fiber 2.5
g, Sugar 5 g, Protein 22 g
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