You get a delicious all-in-one dinner, packed with the powerful protein that lean Canadian beef provides along with the goodness of grains and grilled veggies.
Preparation Time: 5 minutes
Marinating: 15 minutes
Cooking: 10 minutes
- 2 cloves garlic, minced
- 2 green onions, thinly sliced
- 1/4 (50 mL) minced fresh cilantro
- Grated rind and juice of 1 lemon
- 2 tbsp (30 mL) mild curry paste
- 4 tsp (20 mL) olive oil
- 1 tbsp (15 mL) minced ginger-root
- Pinch of salt
- 1 lb (500 g) Top Sirloin Beef Grilling Steak (1-inch/2.5 cm thick), trimmed and cut into 1-inch (2.5 cm) cubes
- 1 cup (250 mL) whole wheat couscous
- 1 EACH sweet red and green peppers, seeded and cut into 1-1/2-inch (4 cm) chunks
- 1/2 cup (125 mL) low-fat plain yogurt
1. Combine 1/2 cup (125 mL) water, garlic, green onions, cilantro, lemon rind and juice, curry paste, olive oil, ginger-root and salt. Remove about 1/2 cup (125 mL) and set aside. In large sealable freezer bag, toss beef with remaining mixture; refrigerate for 15 minutes.
2. Meanwhile, prepare couscous according to package directions, using 1-1/4 cups (300 mL) water; stir in 1/4 cup (50 mL) of the reserved dressing. Set aside. Alternately thread beef and pepper chunks onto skewers, discarding marinade.
3. Grill or broil brochettes using medium-high heat for 5 minutes per side or until medium-rare. Meanwhile, stir remaining reserved dressing into yogurt for dipping sauce. Serve grilled brochettes with couscous and dipping sauce.
Makes 8 brochettes or 4 servings.
Per serving: 435 Calories, 32 g protein, 14 g fat, 49 g carbohydrate
Excellent source of iron (31% DV) and zinc (61% DV), 11% DV sodium.
Bright Idea: For the quickest fix, make this meal using store-made fresh beef kabobs, marinating the entire meat and veggie kabobs as directed in the recipe above.
RECIPE PROVIDED BY: http://www.beefinfo.org/