Steak Kabobs & Wild Rice with Mushrooms

Steak Kabobs & Wild Rice with Mushrooms: Main Image

Quick Facts

Servings: 4

Ingredients

  • 1 pound boneless beef round 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
  • Marinade:2 tablespoons water
  • 2 tablespoons coarse-grain Dijon-style mustard
  • 2 tablespoons red wine vinegar
  • 2 large cloves garlic, minced
  • 2 teaspoons vegetable oil
  • 1/2 teaspoon coarse grind black pepper
  • 2 teaspoons vegetable oil
  • 2 cups thinly sliced mixed mushrooms such as cremini or shiitake
  • 1 package (6 ounces) wild rice blend

Directions

  • Cut beef steak into 1-1/4-inch pieces. Combine marinade ingredients. 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.
  • Heat 2 teaspoons oil large nonstick skillet over medium heat until hot. Add mushrooms; cook and stir until tender. Remove and keep warm. Meanwhile cook rice according to package directions, omitting salt and butter. When rice is done, stir in mushrooms.
  • Soak eight 9-inch bamboo skewers in water 10 minutes; drain. Remove beef from marinade; discard marinade. Alternately thread beef, onion, squash and pepper evenly onto skewers. Place on grid over medium, ash-covered coals. Grill, uncovered, 8 to 10 minutes for medium rare to medium doneness, turning occasionally.
  • Serve kabobs over wild rice.
Recipe courtesy of the National Cattleman’s Beef Association

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.

Nutrition Facts

Calories 491
  Calories from Fat 180 (37%)
(31%)Total Fat 20g
(31%)Saturated Fat 6g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
(25%)Cholesterol 74mg
(7%)Sodium 167mg
(28%)Potassium 964mg
Total Carbohydrate 49g
(23%)Dietary Fiber 6g
Sugars 6g
Sugar Alcohols 0g
(62%)Protein 31g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2017.