Mediterranean Kabobs

Broiled Beef And Chicken Cubes Flavored With Lemon And Parsley  

Prep time: 15 minutes
Cook time: 10 minutes

Ingredients 

For marinade:

• 2 Tbsp  olive oil
• 1 Tbsp  garlic, minced (about 2–3 cloves)
• 2 Tbsp  lemon juice
• 1 Tbsp  fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
• ½ tsp  salt

For kabobs:

• 6 oz  top sirloin or other beef steak cubes (12 cubes)
• 6 oz  boneless, skinless chicken breast,  
• cut into ¾-inch cubes (12 cubes)
• 1  large white onion, cut into  
• ¾-inch squares (12 pieces)
• 12  cherry tomatoes, rinsed
• 1 (4 oz) red bell pepper, rinsed and cut into ¾-inch squares (12 squares)
• 12  wooden or metal skewers, each 6 inches long (if wood, soak them in warm water for 5–10 minutes to prevent burning)

Recipe

• Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
• Combine ingredients for marinade, and divide between two bowls (one bowl to marinate the raw meat and one bowl for cooking and serving). 
• Mix the beef, chicken, onion, tomatoes, and red pepper cubes in one bowl of the marinade and let sit.  
• After 5 minutes, discard remaining marinade.
• Place one piece of beef, chicken, tomato, onion, and red pepper on each of the 12 skewers. 
• Grill or broil on each of the four sides for 2–3 minutes or until completely cooked (to a minimum internal temperature of 145 °F for beef and 165 °F for chicken).  
• Spoon most of the second  half of the marinade over the kebabs while cooking.
• Serve three skewers per serving.
• Drizzle the remaining marinade on top of each kebab before serving (use only the marinade that did not touch the raw meat or chicken).  

Dinner

0

Stir-Fried Orange Beef

Tangy Orange-Flavored Beef With Crisp Vegetables 

Ingredients 

• 1 bag  (12 oz) frozen vegetable stir-fry
• 1 Tbsp  peanut or vegetable oil
• 1 Tbsp  onion, minced (or ½ Tbsp dried)
• 1 Tbsp  garlic, minced (about 2–3 cloves)
• 1 Tbsp  ginger, minced
• 1  egg white, lightly beaten (or substitute liquid egg white)
• 2 Tbsp  cornstarch
• 12 oz  beef flank steak, sliced into thin strips
• 3 Tbsp  Hoisin sauce
• 1 Tbsp  lite soy sauce
• ½ C  orange juice
• 1 Tbsp  dry sherry (optional)

Recipe

• Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 
• 10 minutes).  Set aside until step 7.
• Heat oil in a large wok or sauté pan.
• Add onion, garlic, and ginger and stir fry until tender but not brown, about 30 seconds to 1 minute.
• Put egg white in one bowl and cornstarch in another. Dip steak strips into egg white and then coat with cornstarch.
• Add steak strips to pan and continue to stir fry until steak strips are lightly browned, about 5–8 minutes.
• Add Hoisin sauce, soy sauce, orange juice, and sherry (optional), and bring to a boil over high heat. 
• Immediately lower temperature to a gentle simmer.
• Add the thawed vegetables and mix gently. 
• Simmer until vegetables are heated through, about 3–4 minutes.
• Divide mixture into four equal portions (about 2 cups each) and serve.  

Dinner

0

Greek-Style flank steak with tangy yogurt sauce

lemon, garlic, and oregano bring out the flavors of this bold and flavorful Mediterranean dish  

Ingredients

• 1  beef flank steak (12 oz)

For marinade:

• ¼ C  lemon juice
• 1 Tbsp  olive oil
• 2 tsp  fresh oregano, rinsed, dried, and chopped (or ½ tsp dried)
• 1 Tbsp  garlic, minced (about 2–3 cloves)

For yogurt sauce:

• 1 C  cucumber, peeled, seeded,   and chopped 
• 1 C  nonfat plain yogurt 
• 2 Tbsp  lemon juice
• 1 Tbsp  fresh dill, rinsed, dried, and  chopped (or 1 tsp dried)
• 1 Tbsp  garlic, minced (about 2–3 cloves)
• ½ tsp  salt

The Recipe

1.  For the marinade, combine lemon juice, olive oil, oregano, and garlic in a large bowl.
2. Lay steak in a flat container with sides and pour marinade over the steak.  
3. Let the steak marinate for at least 20 minutes or up to 24 hours, turning several times
4. Combine all the ingredients for the yogurt sauce. 
5. Set yogurt sauce aside for at least 15 minutes to blend flavors.  (Sauce can be prepared up to 1 hour in advance and refrigerated.)
6. Preheat oven broiler on high temperature, with the rack 3 inches from heat source.  
7. Broil steak for about 10 minutes on each side (to a minimum internal temperature of 145 ºF).  Let cool for 5 minutes before carving.  
8. Slice thinly across the grain into 12 slices (1 ounce each).
9. Serve three slices of the steak with ½ cup yogurt sauce on the side.

Tip

Try serving in a sandwich with pita bread, lettuce, and tomato.

Dinner

0

Cocoa-Spiced beef tenderloin with pineapple salsa

Latin American flavors come alive in this festive beef dish with fruity salsa

Period

Prep time: 20 minutes
Cook time: 20 minutes

Recipe

• ½ Tbsp  vegetable oil
• 1  beef tenderloin roast (16 oz)

For salsa:

• ½ C  canned diced pineapple, in fruit juice, chopped into small pieces
• ¼ C  red onion, minced
• 2 tsp  fresh cilantro, rinsed, dried, and chopped (or substitute ¼ tsp dried coriander)
• 1 Tbsp  lemon juice

For seasoning:

• 1 tsp  ground black pepper
• 1 tsp  ground coriander
• 1 Tbsp  ground cinnamon
• ¼ tsp  ground allspice
• 1 Tbsp  cocoa powder (unsweetened)
• 2 tsp  chili powder
• ¼ tsp  salt

Preparation

1. Preheat oven to 375 ºF.
2. For the salsa, combine all ingredients and toss well. 
3. Let sit for 10–15 minutes to marinate while preparing the seasoning and cooking the meat.
4.  For the beef tenderloin seasoning, combine all ingredients.  Lightly oil the tenderloin and spread an even layer of the dry seasoning over the entire roast.  
5. Place the seasoned roast on a roasting or broiling pan and roast for 10–15 minutes (to a minimum internal temperature of 145 ºF).  
6. Let cool for 5 minutes before carving into 16 slices (1 ounce each). 
7. Serve four slices of the tenderloin with ¼ cup salsa on the side.  

Lunch

0