Quantcast

Mediterranean kabobs - KOAM TV 7

Mediterranean kabobs

Source: http://www.nhlbi.nih.gov/educational/hearttruth/downloads/pdf/factsheet-recipes.pdf

Broiled beef and chicken cubes flavored with lemon and parsley.

For marinade:
2 tbsp olive oil
1 tbsp garlic, minced (about 2–3 cloves)
2 tbsp lemon juice
1 tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
½ tsp salt

For kabobs:
6 oz top sirloin or other beef steak cubes (12 cubes)
6 oz boneless, skinless chicken breast, cut into ¾-inch cubes (12 cubes)
1 large white onion, cut into ¾-inch squares (12 pieces)
12 cherry tomatoes, rinsed
1 (4 oz) red bell pepper, rinsed and cut into ¾-inch squares (12 squares)
12 wooden or metal skewers, each 6 inches long (if wood, soak them in warm water for 5–10 minutes to prevent burning)

Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.

Combine ingredients for marinade, and divide between two bowls (one bowl to marinate the raw meat and one bowl for cooking and serving).

Mix the beef, chicken, onion, tomatoes, and red pepper cubes in one bowl of the marinade and let sit. After 5 minutes, discard remaining marinade.

Place one piece of beef, chicken, tomato, onion, and red pepper on each of the 12 skewers.

Grill or broil on each of the four sides for 2–3 minutes or until completely cooked (to a minimum internal temperature of 145 °F for beef and 165 °F for chicken). Spoon most of the second half of the marinade over the kebabs while cooking.

Serve three skewers per serving. Drizzle the remaining marinade on top of each kebab before serving (use only the marinade that did not touch the raw meat or chicken).

Tip: Delicious served over orzo pasta or rice.

 


Yield: 4 servings

Serving size: 3 skewers

Calories: 202
Total fat: 11 g
Saturated fat: 2 g
Cholesterol: 40 mg
Sodium: 333 mg
Total fiber: 2 g
Protein: 18 g
Carbohydrates: 9 g
Potassium: 431 mg

 

  • Recipes from the KOAM Morning NewsAll RecipesMore>>

  • Wildcat Cooking: Quinoa Vegetable Salad

    Wildcat Cooking: Quinoa Vegetable Salad

    Tuesday, June 19 2018 8:28 AM EDT2018-06-19 12:28:52 GMT

    Quinoa Vegetable Salad with Lemon-Basil Dressing INGREDIENTS: 1 cup quinoa, uncooked 2 cans (5 oz each) chicken, drained 20 cherry tomatoes 1 cucumber 1½ cups corn, frozen, thawed ¼ cup purple onion ¼ cup reduced fat feta cheese 2 Tablespoons olive oil 3 Tablespoons lemon juice Fresh basil DIRECTIONS: Cook quinoa as directed on the box. Allow quinoa to cool completely (~30 minutes). While the quinoa is cooking, mix the lemon juice, oil, and ba...

    More >>

    Quinoa Vegetable Salad with Lemon-Basil Dressing INGREDIENTS: 1 cup quinoa, uncooked 2 cans (5 oz each) chicken, drained 20 cherry tomatoes 1 cucumber 1½ cups corn, frozen, thawed ¼ cup purple onion ¼ cup reduced fat feta cheese 2 Tablespoons olive oil 3 Tablespoons lemon juice Fresh basil DIRECTIONS: Cook quinoa as directed on the box. Allow quinoa to cool completely (~30 minutes). While the quinoa is cooking, mix the lemon juice, oil, and ba...

    More >>
  • Pittsburg Farmer's Market: Berry Salad 6-12-18

    Pittsburg Farmer's Market: Berry Salad 6-12-18

    Tuesday, June 19 2018 8:45 AM EDT2018-06-19 12:45:06 GMT

    Berry Salad with Honey, Lime and Mint dressing 1 lb fresh strawberries 1 pint fresh blueberries 1 pint fresh blackberries 1/2 pint fresh raspberries 1/4 CUP OF honey 1/4 CUP OF fresh squeezed lime juice 1/4 CUP OF chopped fresh mint

    More >>

    Berry Salad with Honey, Lime and Mint dressing 1 lb fresh strawberries 1 pint fresh blueberries 1 pint fresh blackberries 1/2 pint fresh raspberries 1/4 CUP OF honey 1/4 CUP OF fresh squeezed lime juice 1/4 CUP OF chopped fresh mint

    More >>
  • Soy Lady: Grilled KC Strip Steak w/ Herbs

    Soy Lady: Grilled KC Strip Steak w/ Herbs

    Tuesday, May 15 2018 9:59 AM EDT2018-05-15 13:59:25 GMT
    Grilled K.C. Strip Steak with Herbs INGREDIENTS: 3 tablespoons Gorgonzola 2 tablespoon soy cream cheese 2 tablespoons margarine 1 teaspoon vegetable oil 2 tablespoons finely chopped fresh herbs (Rosemary, Thyme, Chives) ¼ teaspoon salt ¼ teaspoon pepper 1 – 8 oz. beef boneless K.C. Strip Steak DIRECTIONS: Combine Gorgonzola, soy cream cheese and margarine in small mixing bowl; set aside.  Brush both sides of beef steak with vegetable oil...More >>
    Grilled K.C. Strip Steak with Herbs INGREDIENTS: 3 tablespoons Gorgonzola 2 tablespoon soy cream cheese 2 tablespoons margarine 1 teaspoon vegetable oil 2 tablespoons finely chopped fresh herbs (Rosemary, Thyme, Chives) ¼ teaspoon salt ¼ teaspoon pepper 1 – 8 oz. beef boneless K.C. Strip Steak DIRECTIONS: Combine Gorgonzola, soy cream cheese and margarine in small mixing bowl; set aside.  Brush both sides of beef steak with vegetable oil...More >>

EMAIL SIGNUP

*DISCLAIMER*: The information contained in or provided through this site section is intended for general consumer understanding and education only and is not intended to be and is not a substitute for professional advice. Use of this site section and any information contained on or provided through this site section is at your own risk and any information contained on or provided through this site section is provided on an "as is" basis without any representations or warranties.
Powered by Frankly

KOAM - Licensed to Pittsburg, Kansas
Send tips, ideas and press releases to: tips@koamtv.com
Send newsroom questions or comments to: comments@koamtv.com
Phone: (417) 624-0233 or (620) 231-0400
Web comments or questions: webmaster@koamtv.com
Newsroom Fax: (417) 624-3158

Powered by WorldNow All content © Copyright 2000 - 2018 KOAM. All Rights Reserved. For more information on this site, please read our Privacy Policy, and Terms of Service, and Ad Choices.