Dijon-Wine Steak Kabobs with Mushroom Wild Rice

A flavorful, tenderizing marinade gives the kabobs of steak, onion, squash and peppers a unique and savory taste.

  • 30
    min
  • 4
    SERVINGS
  • 360
    Cal
  • 30 g
    Protein

Ingredients:

  • 1 pound beef Sirloin 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
  • Mushroom Wild Rice (recipe follows)
Marinade:
  • 2 tablespoons water
  • 2 tablespoons red wine vinegar
  • 2 tablespoons coarse-grain Dijon-style mustard
  • 2 cloves garlic, minced
  • 2 teaspoons vegetable oil
  • 1/2 teaspoon coarse grind black pepper

Cooking:

  1. Cut beef steak into 1-1/4-inch pieces. Combine marinade ingredients in small bowl. 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. Soak eight 9-inch bamboo skewers in water 10 minutes; drain. Remove beef from marinade; discard marinade. Alternately thread beef, onion, squash and bell pepper evenly onto skewers. Place kabobs on grid over medium, ash-covered coals. Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 9 to 11 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.

  3. Serve kabobs over Mushroom Wild Rice.

    Mushroom Wild Rice: Heat 2 teaspoons oil in large nonstick skillet over medium heat until hot. Add 2 cups thinly sliced assorted wild mushrooms (oyster, cremini and shiitake); cook and stir until tender. Remove and keep warm. Meanwhile, cook 1 package (6 ounces) long grain and wild rice blend according to package directions, omitting salt and butter. When rice is done, stir in mushrooms.

    Recipe and photo as seen in The Healthy Beef Cookbook, published by Houghton Mifflin Harcourt

360 CALORIES

0 % *

2g SAT FAT

0 % DV **

30g PROTEIN

0 % DV

4.6 mg IRON

0 % DV

4.5 mg ZINC

0 % DV

* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet

Nutrition information per serving, for kabobs and rice: 360 Calories; 9 Calories from fat; 9g Total Fat (2 g Saturated Fat; 4 g Monounsaturated Fat;) 63 mg Cholesterol; 635 mg Sodium; 39 g Total Carbohydrate; 2.3 g Dietary Fiber; 30 g Protein; 4.6 mg Iron; 11.6 mg Niacin; 0.5 mg Vitamin B6; 1.3 mcg Vitamin B12; 4.5 mg Zinc; 31.9 mcg Selenium; 107.3 mg Choline.

This recipe is an excellent source of Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, Selenium, and Choline.

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