Steak and Vegetable Kabobs with Wild Rice
This no-sweat Beef Kabobs recipe is a breeze thanks to a flavorful marinade and the grill. Try these kabobs today.
-
30
min -
4
SERVINGS -
390
Cal -
30 g
Protein
Ingredients:
- 1 beef Round Tip Steak, cut 1 inch thick (about 1 pound)
- 1/2 small red onion, cut into 3/4-inch wedges
- 1 small yellow summer squash, cut lengthwise in half then crosswise into 1 inch slices
- 1 small red or green bell pepper, cut into 1-inch pieces
- 2 tablespoons water
- 2 tablespoons coarse-grain Dijon-style mustard
- 2 tablespoons red wine vinegar
- 2 teaspoons minced garlic
- 2 teaspoons vegetable oil
- 1/2 teaspoon coarse grind black pepper
- 2 teaspoons vegetable oil
- 2 cups thinly sliced mixed mushrooms such as cremini or shiitake
- 1 package (6 ounces) wild rice blend
Cooking:
-
Cut beef Round Tip Steak into 1-1/4-inch pieces. Combine marinade ingredients. Place beef and marinade in food-safe plastic bag; turn to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.
-
Heat 2 teaspoons oil in large nonstick skillet over medium heat until hot. Add mushrooms; cook and stir until tender. Remove and keep warm. Meanwhile cook rice according to package directions, omitting salt and butter. When rice is done, stir in mushrooms.
-
Soak eight 9-inch bamboo skewers in water 10 minutes; drain. Remove beef from marinade; discard marinade. Alternately thread beef, onion, squash and pepper evenly onto skewers. Place on grid over medium, ash-covered coals. Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, covered, 9 to 10 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
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Serve kabobs over wild rice.
Nutrition:
0 % *
0 % DV **
0 % DV
0 % DV
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* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving: 390 Calories; 81 Calories from fat; 9g Total Fat (2 g Saturated Fat; 0 g Trans Fat; 2.9 g Polyunsaturated Fat; 2.5 g Monounsaturated Fat;) 75 mg Cholesterol; 410 mg Sodium; 46 g Total Carbohydrate; 3 g Dietary Fiber; 30 g Protein; 4 mg Iron; 402.9 mg Potassium; 12.5 mg NE Niacin; 0.8 mg Vitamin B6; 1.9 mcg Vitamin B12; 4.4 mg Zinc; 26.5 mcg Selenium; 77.8 mg Choline.
This recipe is an excellent source of Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Dietary Fiber, and Choline.
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