Beef and Vegetable Kabobs
with Southwest Black Bean Salad
and Lemon Thyme Brown Rice
Recipe recommended by a Structure House dietician
Beef and Vegetable Kabobs
Ingredients:
2 tablespoons low sodium soy sauce
1 teaspoon rosemary
⅓ cup Italian fat free dressing
1 teaspoon parsley, chopped
⅓ cup red wine
½ teaspoon sugar
1 tablespoon olive oil
½ teaspoon thyme
1 tablespoon cider vinegar
1¼ pounds 1 inch cubed beef tenderloin
½ cup water
½ cup red onions cut in 1-inch cubes
1 bay leaf
½ cup red peppers cut in 1-inch cubes
1 teaspoon minced garlic
½ cup green peppers cut in 1-inch cubes
½ teaspoon black pepper
½ cup mushrooms
Skewers
Procedure:
1.Combine first 13 ingredients (soy sauce through thyme) and mix well.
2.Place on skewers in the following order: 1 piece of meat, 1 red onion, 1 green pepper, 1 meat, 1 red pepper, and
1 mushroom. Repeat for remaining meat and vegetables.
3.Place skewers in dish and cover with marinade for minimum of 4 hours.
4.Prepare grill, using cooking spray and grill meat for 8-10 minutes, until the meat reaches an internal
temperature of 160 degrees.
Yield: 4 servings (2 skewers per serving)
Calories 290
Protein 25g
Fat 15g
Fiber 2g
Sodium 400mg
Carbs 13g
Exchanges: 4 LM, 1 veg, 1 fat
Southwest Black Bean Salad with Tofu
Ingredients:
2½ cups canned black beans, rinsed and drained
¼ cup southwestern black bean salad dressing (page 74)
1 cup frozen corn
12 ounces firm tofu
4 tablespoons chopped red onions
1 cup salsa
4 tablespoons chopped red bell peppers
4 tablespoons chopped green peppers
4 pieces Boston lettuce
Procedure:
1.Combine beans, corn, onions, and both peppers. Toss in tofu and dressing.
2.Chill and serve approximately 1-cup salad on one piece Boston Bibb lettuce with ¼ cup of salsa on the side.
Yield: 4 salads
Calories 235
Protein 17g
Fat 6g
Fiber 11g
Sodium 506mg
Carbs 44g
Exchanges 1 LM, 3 starch, ½ fat
Lemon Thyme Brown Rice
Ingredients:
1½ tablespoons finely diced celery
⅔ cup brown rice
1½ tablespoons finely diced carrots
1 ⅓ cup low sodium vegetable broth
1½ tablespoons finely diced onions
Juice and zest from 1 lemon
1 teaspoon dried thyme
Pinch of white pepper
Procedure:
1. In a medium size sauce pot, sweat carrots, onions and celery with a small
amount of non-fat cooking spray for about 5 minutes or until vegetables are soft and tender.
2. Next add the dried thyme and brown rice and cook for an additional 3 minutes. Add the vegetable broth and cover;
let simmer for about 20 minutes or until all of the liquid has evaporated.
3. Remove rice from heat and let stand for about 5 minutes. Finish with lemon juice, zest, and pepper. Fluff rice
with a fork.
Yield: 4 ½-cup servings
Calories 130
Protein 3 g
Carbs 29g
Fiber 3g
Fat 1g
Sodium 173mgs
Exchanges: 2 starch
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