Good health doesn’t need to mean giving up on meat, especially during grilling season. Lean steak balanced with a rainbow of vegetables and lightly marinated in a mustard sauce is a nutritious, healthful way to savor the joys of the backyard barbecue. Push the meat and vegetables onto the bed of mushroom rice and enjoy the way the flavors infuse the simple grains.
Ingredients
Marinade:
- 2 Tbsp. water
- 2 Tbsp. red wine vinegar
- 2 Tbsp. Dijon mustard
- 2 cloves garlic, minced
- 2 tsp. vegetable oil
- ½ tsp. pepper
Rice:
- 6 oz. wild rice
- 2 tsp. vegetable oil
- 2 cups shiitake mushrooms, sliced
Kebabs:
- 1 lb. round tip steak, cubed
- ½ red onion, wedged
- 1 yellow summer squash, sliced
- 1 bell pepper, 1" pieces
Directions
- Whisk together marinade ingredients and marinate beef in mixture in refrigerator (1-2 hours). Start bamboo skewers soaking in water.
- While beef is marinating, cook rice according to package directions.
- When rice is almost done, heat oil in skillet until hot. Add mushrooms, cook, and stir until tender (5-6 minutes). Stir into rice and keep warm.
- Drain skewers. Remove beef from marinade and discard marinade. Thread beef, onions, squash, and bell peppers evenly onto skewers. Place kebabs on grill over medium heat. Grill, uncovered for medium-rare to medium doneness, turning occasionally (8-10 minutes).
- Serve kebabs hot over rice.
Nutrition Facts
4 servings per container
Serving Size 313 g
| Amount per serving | ||
|---|---|---|
| Calories | 380 | |
| % Daily Value* | ||
| Total Fat 10g | 13% | |
| Saturated Fat 2.5g | 12% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 3g | ||
| Monounsaturated Fat 3g | ||
| Cholesterol 65mg | 22% | |
| Sodium 250mg | 11% | |
| Total Carbohydrate 40g | 15% | |
| Dietary Fiber 5g | 18% | |
| Total Sugars 5g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 30g | ||
| Protein 32g | ||
| Vitamin D 0.2mcg | 0% | |
| Calcium 47.8mg | 4% | |
| Iron 3.4mg | 20% | |
| Potassium 900mg | 20% | |
| Vitamin A 34.4mcg | 4% | |
| Vitamin C 33.9mg | 40% | |
| Vitamin E 1.4mg | 10% | |
| Vitamin K 13.3mcg | 10% | |
| Thiamin 0.2mg | 15% | |
| Riboflavin 0.5mg | 35% | |
| Niacin 16.2mg | 100% | |
| Vitamin B6 1.2mg | 70% | |
| Folate 85.9mcg | 21% | |
| Vitamin B12 1.7mcg | 70% | |
| Biotin 0.7mcg | 2% | |
| Chloride 31.2mg | 2% | |
| Pantothenate 2mg | 40% | |
| Phosphorus 488.5mg | 40% | |
| Iodine 0.6mcg | 0% | |
| Magnesium 122.4mg | 30% | |
| Zinc 7.6mg | 70% | |
| Selenium 33.5mcg | 60% | |
| Copper 0.4mg | 50% | |
| Manganese 0.9mg | 40% | |
| Chromium 0.1mcg | 0% | |
| Molybdenum 7.7mcg | 15% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Beef, Summer Squash, Shiitake Mushroom, Wild Rice, Onion, Bell Pepper, Dijon Mustard (water, Mustard Seed, Mustard Flour, Vinegar, Salt, White Wine, Citric Acid, Tumeric, Spices), Red Wine Vinegar, Water, Soybean Oil, Garlic, Black Pepper.
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