Health & Fitness

Spicy beef kabobs are a tasty diabetes-friendly dish

For the whole family: Beef kabobs
For the whole family: Beef kabobs

Try these beef kabobs for a diabetes-friendly dinner the whole family will enjoy. Pistachios and hot pepper jelly coat juicy beef cubes for this spicy, crunchy barbecue dinner. To make this a quick and easy dinner, ask the butcher to cut the beef into cubes for kabobs before you take it home. Mushrooms, red bell pepper and corn on-the-cob complete the meal.

With diabetes affecting nearly one third of our population, most of us know — or know of — someone with the disease. There are many myths about what to eat or not eat. One myth is that to keep saturated fat down, steak and pork are off the list. The reality is there are very lean cuts of both such as round steak or tenderloin that are fine. It’s the portion sizes that are important. Here's a beef-centered dinner the whole family will enjoy.

Shopping List

1/2 pound beef tenderloin steak, 1 jar hot pepper jam or jelly, 1 container unsalted pistachios, 1 large red bell pepper, 1 container baby bello mushrooms, 2 medium ears corn-on-the-cob. Staples: 4 skewers, salt, black peppercorns

Helpful Hints

▪ Green or yellow bell pepper can be used instead of red bell pepper.

▪ Any type of mushroom can be used.

▪ To help the cubes of meat cook evenly on a skewer, leave about a quarter inch of space between them when you thread them on the skewers. The heat then can reach the sides of the food as well as the top and bottom.

▪ Chop the pistachios in a food processor.

▪ A stove-top grill or broiler can be used for this dinner.

Countdown

▪ Prepare the ingredients.

▪ Heat the grill.

▪ Make the kabobs and corn.

Linda Gassenheimer is the author of several books published by the American Diabetes Association, including “Fast and Flavorful Great Diabetes from Market to Table” and “Quick and Easy Chicken.” All books are available at bookstores and www.shopdiabetes.org.

PISTACHIO CRUSTED BEEF WITH MIXED VEGETABLE KABOBS

2 tablespoons hot pepper jam or jelly, divided use

2 tablespoons finely chopped, unsalted pistachio nuts

1/2 pound beef tenderloin steak, fat removed and cut into 1 1/2 to 2-inch cubes

2 cups red bell pepper, cut into 1-inch pieces

2 cups baby bello mushrooms, cut into 1-inch pieces

Olive oil spray

2 medium ears corn-on-the-cob, husked

4 skewers

Place 1 tablespoon jam in a bowl and add the pistachios. Stir. Roll meat in jam and pistachios. Thread meat, red bell pepper and mushrooms onto the skewers. Spray with olive oil spray. Place corn on a large piece of foil and spread remaining 1 tablespoon jam on corn. Close foil to seal the corn. Grill skewers 5 minutes, turn and grill another 3 minutes for medium rare. A meat thermometer should read 145 degrees. Grill 2 more minutes for more well done (165 degrees). At the same time, place corn on the grill and grill 5 minutes, turn and grill 5 minutes.

Per serving: 467 calories, 134calories from fat, 14.9 g total fat, 3.9 g saturated fat, 6.3g monounsaturated fat, 72 mg cholesterol, 101 mg sodium, 54.0 g carbohydrate, 7.6 g dietary fiber, 16.1 g sugars, 35.4 g protein. Exchanges: 1 1/2 starch, 2 vegetable, 1 carbohydrate, 4 lean meat, 1 fat

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