Beef Kabobs with Peanut Sauce

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junio 18, 2015

Healthy goes gourmet with these pretty protein-packed kabobs! APPETIZER BITES: Just before the guests arrive, cook beef cubes and veggies on a foil-lined baking sheet under the broiler for about 8 minutes -- pierce each beef cube with a toothpick along with 1 veggie wedge and place on platter to serve.Sprinkle with some toasted sesame seeds to dress them up (if desired).
[timer length=15]15 Minutes[/timer]

  • Prep: 15 mins
  • Cook: 15 mins

  • 15 mins

    15 mins

    30 mins

  • Productos: 6 Servings

Instrucciones

Combine oil, vinegar, parsley, cumin, coriander, cinnamon, hot pepper flakes, garlic powder and ginger in large sealable freezer bag or bowl. Add beef cubes and toss well coat. Seal or cover and refrigerate for 30 minutes or up to 12 hours.

Meanwhile, prepare Peanut Sauce and set aside, refrigerating if held for more than 1 hour.

Thread beef cubes, onion and yellow and green peppers alternately onto soaked wooden skewers. Grill over medium-high heat on lightly oiled grill, turning once, for about 5 minutes per side for medium-rare. Serve with Peanut Sauce for dipping.

Peanut Sauce: In medium saucepan, combine 1 clove garlic (minced), 1/2 cup (125 mL) EACH crunchy peanut butter and reduced-sodium chicken broth, 1 tbsp (15 mL) reduced-sodium soy sauce, 2 tsp (10 mL) fresh lemon juice and 1 tsp (5 mL) EACH garlic-chili sauce and granulated sugar. Bring to boil over medium-high heat, stirring often. Reduce heat and simmer, stirring, for about 1 minute or until sauce thickens slightly. Stir in 1/4 cup (50 mL) coconut milk and cook, stirring until heated through. Serve warm.

Meat Manpower: Save time by having the helpful staff at the meat counter cut your steaks into kabob cubes for you.
Cook! Dietitians of Canada 2011. Published by Robert Rose Inc.

Ingredientes

3 tbsp (45 mL) canola oil

2 tbsp (30 mL) rice vinegar

2 tbsp (30 mL) chopped fresh parsley

1 tsp (5 mL) ground cumin

1 tsp (5 mL) coriander

1 tsp (5 mL) cinnamon

1 tsp (5 mL) hot pepper flakes (or to taste)

½ tsp (2 mL) garlic powder

½ tsp (2 mL) ground ginger

1 ½ lb (750 g) Beef Top Sirloin or Strip Loin Grilling Steak, 1 inch (2.5 cm) thick, cut into cubes

Peanut Sauce (recipe follows)

1 red onion, cut into chunks

2 sweet yellow peppers, cut into chunks

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Información nutricional

Calorías282
Sodio231 mg
Proteínas22 g
Grasas Totales17.3 g
Total Carbohydrates11 g
Fibra Dietética3 g