Obesity Discussion Forums - View Single Post

Obesity Discussion · 01-29-06, 05:19 PM

Beef and vegetable kebabs
Dietitian's tip: Marinating meat before grilling not only adds flavor but also reduces the chance that cancer-causing substances will form on the meat during grilling. Marinating also helps keep meat from burning and charring.

SERVES 2
Ingredients
1/2 cup brown rice
2 cups water
4 ounces top sirloin (choice)
3 tablespoons fat-free Italian dressing
1 green pepper, seeded and cut into 4 pieces
4 cherry tomatoes
1 small onion, cut into 4 wedges
2 wooden skewers, soaked in water for 30 minutes, or metal skewers

Directions
In a saucepan over high heat, combine the rice and water. Bring to a boil. Reduce the heat to low, cover and simmer until the water is absorbed and the rice is tender, about 30 to 45 minutes. Add more water if necessary to keep the rice from drying out. Transfer to a small bowl to keep warm.

Cut the meat into 4 equal portions. Put the meat in a small bowl and pour Italian dressing over the top. Put in the refrigerator for at least 20 minutes to marinate, turning as needed.

Prepare a hot fire in a charcoal grill or heat a gas grill or a broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Thread 2 cubes of meat, 2 green pepper slices, 2 cherry tomatoes and 2 onion wedges onto each skewer. Place the kebabs on the grill rack or broiler pan. Grill or broil the kebabs for about 5 to 10 minutes, turning as needed.

Divide the rice onto individual plates. Top with 1 kebab and serve immediately.

Nutritional Analysis(per serving)Calories 330 Cholesterol 50 mg
Protein 22 g Sodium 370 mg
Carbohydrate 48 g Fiber 4 g
Total fat 5 g Potassium 620 mg
Saturated fat 2 g Calcium 37 mg
Monounsaturated fat 2 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 3
Carbohydrates 2
Protein and dairy 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Nonstarchy vegetables 3
Meat and meat substitutes 2

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 3
Meats, poultry and fish 1

http://www.mayoclinic.com/health/hea...ecipes/NU00369

01-29-06, 05:19 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,800 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Beef and vegetable kebabs Beef and vegetable kebabs Dietitian's tip: Marinating meat before grilling not only adds flavor but also reduces the chance that cancer-causing substances will form on the meat during grilling. Marinating also helps keep meat from burning and charring. SERVES 2 Ingredients 1/2 cup brown rice 2 cups water 4 ounces top sirloin (choice) 3 tablespoons fat-free Italian dressing 1 green pepper, seeded and cut into 4 pieces 4 cherry tomatoes 1 small onion, cut into 4 wedges 2 wooden skewers, soaked in water for 30 minutes, or metal skewers Directions In a saucepan over high heat, combine the rice and water. Bring to a boil. Reduce the heat to low, cover and simmer until the water is absorbed and the rice is tender, about 30 to 45 minutes. Add more water if necessary to keep the rice from drying out. Transfer to a small bowl to keep warm. Cut the meat into 4 equal portions. Put the meat in a small bowl and pour Italian dressing over the top. Put in the refrigerator for at least 20 minutes to marinate, turning as needed. Prepare a hot fire in a charcoal grill or heat a gas grill or a broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. Thread 2 cubes of meat, 2 green pepper slices, 2 cherry tomatoes and 2 onion wedges onto each skewer. Place the kebabs on the grill rack or broiler pan. Grill or broil the kebabs for about 5 to 10 minutes, turning as needed. Divide the rice onto individual plates. Top with 1 kebab and serve immediately. Nutritional Analysis(per serving)Calories 330 Cholesterol 50 mg Protein 22 g Sodium 370 mg Carbohydrate 48 g Fiber 4 g Total fat 5 g Potassium 620 mg Saturated fat 2 g Calcium 37 mg Monounsaturated fat 2 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 3 Carbohydrates 2 Protein and dairy 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 2 Nonstarchy vegetables 3 Meat and meat substitutes 2 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Grains and grain products 2 Vegetables 3 Meats, poultry and fish 1 http://www.mayoclinic.com/health/hea...ecipes/NU00369 __________________