Rural Missouri - May 2013 - (Page 26)

H E A R T H & H O M E Mojo Beef Kabobs ef Make Mine Be S by Heather Berry hberry@ruralmissouri.coop page design by Megan Schibi ummer is almost here, and it’s time to clean up those grills and cook up some outside eats. There’s no better way to do that than grilling up your favorite cuts of beef for a delicious meal. Calorie for calorie, beef is one of the most nutritious foods to fuel an active and healthy lifestyle. Besides being an excellent source of protein, beef provides zinc, vitamins B6 and B12, iron and niacin — all important to keep a body going. If you’re watching your fat intake due to cholesterol concerns, stick to one of the 29 lean cuts of beef that fit into a low-fat diet. Top sirloin, tenderloin, T-bone steak, chuck shoulder pot roast, flank steak, 95-percent lean ground beef — even a cut of delicious beef brisket — fits into your plan in the proper-sized portions. For more delicious beef recipes and nutrition information, check out www.mobeef.org or www.beefitswhatsfordinner.com. At www.bit.ly/116N09f, you can download a wallet card that lists the 29 lean cuts of beef and their calories per serving. It’s a handy tool when you’re shopping for your next beef barbecue! 26 Put the sizzle in your summer meals with beef Mojo Beef Kabobs 1 pound boneless beef top sirloin steak, cut 1 inch thick 1 teaspoon coarse black pepper 1 large lime, cut into 8 wedges 1 small red onion, cut into 8 thin wedges 1 container grape or cherry tomatoes (about 10 ounces) Mojo Sauce: 1/4 cup fresh orange juice 1/4 cup fresh lime juice 3 tablespoons fresh oregano, finely chopped 3 tablespoons olive oil 2 tablespoons fresh parsley, finely chopped 1 teaspoon ground cumin 1 teaspoon garlic, minced 3/4 teaspoon salt Whisk Mojo Sauce ingredients together in a small bowl and set aside. Start charcoal grill fire to allow briquettes to become ash-covered before cooking. Cut beef steak into 1-1/4 inch chunks; season with pepper. Alternately thread the beef with the lime and onion wedges evenly onto four, 12-inch metal skewers. WWW.RURALMISSOURI.COOP Next, thread tomatoes evenly onto four, 12-inch metal skewers. Place kabobs on grill over ash-covered coals. Grill tomato kabobs, covered, about 2 to 4 minutes or until slightly softened, turning occasionally. Grill beef kabobs, covered, 8 to 10 minutes (or over medium heat on preheated gas grill 9 to 11 minutes) for medium rare (145 degrees) to medium (160 degrees) doneness, turning once. Serve kabobs drizzled with sauce. Ginger Soy Marinade 1/3 cup soy sauce 2 tablespoons fresh lemon juice 2 tablespoons honey 1 tablespoon garlic, minced 2 tablespoons fresh ginger, minced 1 teaspoon lemon peel, freshly grated Place all ingredients in a food-safe plastic bag with steak pieces and refrigerate for 6 hours or overnight. Dispose of remaining marinade and prepare fresh should you want to baste with a sauce while cooking. http://www.mobeef.org http://www.beefitswhatsfordinner.com http://www.bit.ly/116N09f http://WWW.RURALMISSOURI.COOP

Table of Contents for the Digital Edition of Rural Missouri - May 2013

Rural Missouri - May 2013
Table of Contents
Comments
Columns
Chronicle of the corncob pipe
Missouri Snapshots contest
The family that drills together
Out of the Way Eats
Where bluegrass grows
Outdoors
Hearth and Home
Veggies and vision
Vertical gardening
Around Missouri
Marketplace
Neighbors
Just4Kids

Rural Missouri - May 2013

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