Oklahoma Dietetic Association - Oklahoma Beef Industry Council Recipe of the month

Oklahoma Beef Council Recipe of the Month

Steak Kabobs & Wild Rice with Mushrooms
Makes 4 servings

Ingredients:

1 pound boneless beef round tip steak, cut 1 inch thick
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

Marinade:

2 tablespoons water
2 tablespoons coarse-grain Dijon-style mustard
2 tablespoons red wine vinegar
2 large cloves garlic, minced
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 Instructions:

1. Cut beef 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.

2. Heat 2 teaspoons oil 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.

3. 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, uncovered, 8 to 10 minutes for medium rare to medium doneness, turning occasionally.

4. Serve kabobs over wild rice.

Nutrition information per serving: 348 calories; 9 g fat (2 g saturated fat; 4 g monounsaturated fat); 75 mg cholesterol; 712 mg sodium; 36 g carbohydrate; 1.7 g fiber; 30 g protein; 5.7 mg niacin; 0.4 mg vitamin B6; 1.3 mcg vitamin B12; 3.6 mg iron; 29.8 mcg selenium; 4.3 mg zinc.