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Thursday, January 30, 2014


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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