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Mediterranean Kabobs

02/28/2011 01:34:00 admin
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Broiled beef and chicken cubes flavored with lemon and parsley

Recipe Source: Deliciously Healthy Dinners

Prep time Cook time Yields Serving Size
15 minutes 10 minutes 4 servings 3 skewers

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)
1/2 tsp salt

For kabobs:
6 oz top sirloin or other beef steak cubes (12 cubes)
6 oz boneless, skinless chicken breast, cut into 3/4-inch cubes (12 cubes)
1 large white onion, cut into 3/4-inch squares (12 pieces)
12 cherry tomatoes, rinsed
1 (4 oz) red bell pepper, rinsed and cut into 3/4-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)

Nutrition Facts  

Calories 202
Total fat 11 g
Saturated fat 2 g
Cholesterol 40 mg
Sodium 333 mg
Total fiber 2 g
Protein 18 g
Carbohydrates 9 g
Potassium 431 mg
 
Directions

1, Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
2, Combine ingredients for marinade, and divide between two bowls (one bowl to marinate the raw meat and one bowl for cooking and serving).
3, 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.
4, Place one piece of beef, chicken, tomato, onion, and red pepper on each of the 12 skewers.
5, 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.
6, 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). 

Tip: Delicious served over orzo pasta or rice with a side of Asparagus With Lemon Sauce.

Photo & recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.
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