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Mediterranean Kabobs

 

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 Mediterranean Kabobs
 

 

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Recipe

Mediterranean Kabobs

Broiled beef and chicken cubes flavored with lemon and parsley.

Times

  • Prep Time : 15 min
  • Cook Time : 10 min
  • Ready Time : 25 min

Servings

4 Servings

Ingredients

    For Marinade:

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

    For Kabobs:

    • 6 ounce top sirloin or other beef steak cubes (12 cubes)
    • 6 ounce 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)

    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

    source: National Heart Lung and Blood Institute

    Nutrients

    Servings Per Recipe: 4 Servings

    Amount Per Serving

    • Calories: 202
    • Total Fat: 11g
    • Cholesterol: 40mg
    • Sodium: 333mg
    • Total Carbs: 9g
    •     Dietary Fiber: 2g
    • Protein: 18g

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