Mediterranean Kabobs - 9g Carbs, 2g Fiber
From: National Heart, Lung, and Blood Institute VIA Deborah Heart and Lung Center
Grill, baby, grill
This is the moment you've been waiting for: Time to temporarily
retire the stove, fire up the grill and herald in another season
of tasty, smoky morsels.
Just be mindful that not all grilled food is created equal. Here
are some tips to keep your summer grilling heart-healthy:
Make a better main meal. Throw chicken breasts (consumed without
the skin), fish and "loin" or "round" cuts of red meat (look for
"choice" or "select," on the label, too) or pork on the grill to
minimize fat. If you're marinating the meat, fat-free or reduced
fat salad dressing and lemon are good options; watch the salty
stuff like barbecue, soy or teriyaki sauces. Craving a burger?
Try turkey, buffalo or veggie versions.
Top it off right. Choose low-fat or nonfat cheeses for your burger,
and whole-grain rolls (read: high fiber) for your hamburger buns.
Sideline unhealthy sides and desserts. As good as those homemade
potato and macaroni salads are, they're usually loaded up with
mayonnaise; opt instead for leafy green salads. Fruit salads make
a good stand-in for pies. You can also grill fruit, such as
pineapple, peaches and nectarines to bring out their natural sweetness.
Be beverage savvy. Stick to water or diet soda, rather than the
calorie- and sugar-laden regular sodas.
Easy and delicious! A garlic-lemon marinade gives these grilled
kabobs a lot of flavor.
--> For the marinade
2 Tbsp olive oil
1 Tbsp garlic, minced (about 2 to 3 cloves)
2 Tbsp lemon juice
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/2 tsp salt
--> For the 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 six inches long (if wood, soak them in warm water for 5–10 minutes to prevent burning)
Preheat grill pan or oven broiler (with the rack three 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 five 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 to 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 kabobs while
cooking. Serve three skewers per serving. Drizzle the remaining marinade
on top of each kabob before serving (use only the marinade that didn't
touch the raw meat or chicken).
Serves: 4
Serving Size: 3 skewers
Nutrition per Serving:
202 Calories, 11g Fat, 2g Saturated, 40mg Cholesterol, 333mg Sodium,
18g Protein, 9g Carbs, 2g Fiber, 431mg Potassium
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