Grilled Beef Kabobs - 12g Carbs, 2g Fiber, 6g Sugar

Glad to Meat You - -

Fat drips off of your meat for a healthier burger, right? Well, not

really. The fact is when you grill fatty meats on the BBQ, most of

the fat remains in the meat. What to do?

* Choose lean cuts of meat.

* Marinate the meat overnight. This will help keep it tender as it

grills and let the flavor saturate your food.

* Or toss plenty of spices or a rub on the meat just before grilling.

Servings: 4

Serving size: 2 kabobs

1 Tbsp garlic, minced

1/2 cup balsamic vinegar

2 Tbsp olive oil

1 tsp black pepper

1 tsp fresh rosemary, minced

1 tsp fresh thyme, minced

1 lb beef sirloin or top round

1 medium red onion, cut into 1/2-inch squares

1 large red bell pepper, cut into 1/2-inch squares

1 large yellow bell pepper, cut into 1/2-inch squares

8 cherry tomatoes

1. Assemble the marinade by combining the garlic, balsamic vinegar,

olive oil, black pepper, rosemary, and thyme in a medium bowl.

2. Cut the beef into 1/2 to 3/4-inch cubes. Place the beef in the

marinade and allow to marinate in the refrigerator for at least

1 hour. (For the best results, marinate the beef overnight in the

refrigerator. )

3. To prevent burning, soak a set of wooden skewers in cold water

for 20 minutes. Place the beef and the vegetables on the skewers

in this order: beef–red onion–red bell pepper–yellow bell pepper.

Repeat the order twice for each skewer.

4. Preheat the grill to medium heat. Place the kabobs directly on

the grill and cook for about 12-14 minutes, or until the beef is

done. Turn the kabobs periodically to prevent burning. When the

kabobs are finished, top each with a cherry tomato and serve.

Servings: 4

Serving size: 2 kabobs

Nutrition per Serving:

303 Calories, 108 Calories from Fat, 12g Total Fat, 4g Saturated Fat,

101mg Cholesterol, 84mg Sodium, 12g Carbs, 2g Dietary Fiber,

6g Sugars, 36g Protein

Exchanges: 4 1/2 Very Lean Meats, 2 Vegetable, 2 Fat

From: www.diabetes.org

Top Sirloin Kabobs and Avocado Sauce - 6g Carbs, 2g Fiber, 1g Sugar

From: www.bhg.com

A garlicky marinade gives these simple steak skewers unbeatable flavor.

A fresh avocado sauce, served on the side, adds a dinner party-worthy

touch.

Prep: 30 Min

Marinate: 30 Min

Grill: 10 Min

3 Tbsp extra virgin olive oil

1 Tbsp granulated garlic

1 Tbsp granulated onion

1 1/2 tsp dried oregano

1 tsp freshly ground black pepper

1/2 tsp kosher salt or salt

3 lb beef top sirloin steak, about 1-inch thick

1 medium ripe avocado, seeded, peeled and coarsely chopped

1/2 cup seedless (English) cucumber, coarsely chopped

1/3 cup lightly packed fresh mint leaves

1/4 cup dairy sour cream

2 Tbsp lime juice

1 tsp kosher salt or salt

1 tsp ground cumin

1 recipe Grilled Peppers&Onions (optional)

Fresh mint leaves (optional)

1. In large bowl combine oil, granulated garlic and onion, oregano,

pepper, and the 1/2 teaspoon salt; set aside. Trim fat from meat. Cut

meat in 1-inch cubes. Add meat to oil mixture; toss to coat evenly.

Let stand at room temperature for 30 minutes.

2. Meanwhile, for Avocado Sauce, in food processor combine avocado,

cucumber, mint, sour cream, lime juice, 1 tablespoon water, the

1 teaspoon salt, and cumin. Cover and process until nearly smooth,

stopping to scrape sides as necessary. Transfer to serving bowl.

3. Thread meat on skewers, leaving 1/4 inch between pieces. For charcoal

grill, place steaks on rack directly over medium coals. Cover and grill

10 to 12 minutes for medium rare (145 degrees F), turning to brown evenly.

(For gas grill, preheat grill. Grill as directed above.) Serve steaks

with Avocado Sauce and Grilled Peppers and Onions. Sprinkle fresh mint.

Grilled Peppers and Onions:

Brush whole peppers and onion slices with oil. Cover and grill directly

over hot coals, 8 minutes or until tender, turning occasionally.

Test Kitchen Tip:

Soak bamboo skewers in water for 30 minutes before using.

Serves: 6

Nutrition per Serving:

353 Calories, 19g Total Fat, 5g Saturated Fat, 11g Monounsaturated Fat,

1g Polyunsaturated Fat, 73mg Cholesterol, 569mg Sodium, 6g Carbs,

2g Fiber, 1g Total Sugar, 38g Protein

Vitamin C (DV%) 8, Calcium (DV%) 6, Iron (DV%) 18

Percent Daily Values are based on a 2,000 calorie diet

Seafood Kabobs - 12g Carbs, 4g Fiber, 7g Sugar

From: Mix 'n Match Meals in Minutes for People with Diabetes

Servings: 2

2 Tbsp lime juice

1 Tbsp olive oil

1 clove garlic, crushed

1/8 tsp salt

1/4 tsp freshly ground black pepper

2 tsp fresh snipped dill

12 large shelled deveined shrimp (6oz meat)

7 large sea scallops (6oz)

1 medium zucchini cut into 1-inch pieces (2 cups)

1 medium yellow squash cut into 1-inch pieces (2 cups)

Preheat grill or broiler.

Mix lime juice, olive oil, garlic, salt, pepper, and dill

together. Add shrimp, scallops, and vegetables and set aside

to marinate for 15 minutes. Turn once during this time.

Alternate vegetables, shrimp, and scallops on 4 skewers. Grill

or broil 3-4 inches from the heat source for 2-1/2 minutes per

side. Do not over cook the fish. Sprinkle with salt and pepper.

Place skewers on 2 dinner plates or remove seafood

and vegetables from skewers onto 2 plates and serve.

Servings: 2

Nutrition per Serving:

224 Calories, 5g Fat, 157mg Cholesterol, 314mg Sodium,

12g Carbs, 4g Dietary Fiber, 7g Sugars, 34g Protein

Diabetic Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat

Jamaican Jerk Chicken Kabobs - 6g Carbs

From: The All New Good Housekeeping Cookbook

Servings: 4

2 green onions, chopped

1 jalapeno chile, seeded and minced

1 Tbsp minced, peeled fresh ginger

2 Tbsp white wine vinegar

2 Tbsp Worcestershire sauce

3 Tbsp vegetable oil

1 tsp ground allspice

1 tsp dried thyme

1/2 tsp PLUS 1/8 tsp salt

1 lb skinless, boneless chicken breast halves, cut into 12 pieces

1 red pepper, cut into 1-inch pieces

1 green pepper, cut into 1-inch pieces

In blender or in food processor with knife blade attached, process

green onions, jalapeno, ginger, vinegar, Worcestershire, 2 teaspoons

oil, allspice, thyme, and 1/2 teaspoon salt until paste forms.

Place chicken in small bowl or in ziptight plastic bag and add

green-onion mixture, turning to coat chicken. Cover bowl or seal

bag and refrigerate chicken 1 hour to marinate.

Meanwhile, in small bowl, toss red and green peppers with remaining

1 teaspoon oil and remaining 1/8 teaspoon salt.

Place kabobs on rack in broiling pan. Brush kabobs with any remaining

marinade.

Place pan in broiler at closest position to heat source. Broil kabobs

5 minutes; turn and broil until chicken loses its pink color throughout,

about 5 minutes longer.

Servings: 4

Nutrition per Serving:

181 Calories, 5g Fat, 66mg Cholesterol, 525mg Sodium,

27g Protein, 6g Carbs

Exchanges: 3 Lean Meat, 1/2 Bread/Starch

Veggie Kebabs - 6.3g Carbs, 2.2g Fiber

3 tablespoons olive oil

1 teaspoon dried thyme

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

2 medium zucchini, scrubbed, cut into 2" pieces

2 red bell peppers, seeded, cut into 2" pieces

18 large white mushrooms, washed, stems removed

Combine oil, thyme, salt, and pepper in a very large bowl or 2 gallon resealable bag.

Add vegetables, toss to coat. Marinate 30 minutes. Thread vegetables on 6 metal skewers. Grill over medium heat 15 minutes, turning occasionally, until vegetables are crisp-tender and have grill marks.

Makes 6 servings

Calories 53, Fat 2.7 g, Carbs 6.3 g, Fiber 2.2 g.

Tofu and Vegetable Kebabs

1/4 cup lite soy sauce
3 tablespoons hoisin
1 tablespoon rice vinegar
1 tablespoon sesame oil
1/4 to 1/2 teaspoon Asian chile paste
16 ounces extra-firm tofu, packed in water, drained
1 cup cherry tomatoes
1 tablespoon toasted sesame seeds

Combine the soy sauce, hoisin, rice vinegar, sesame oil and chile paste in a baking dish. Place the tofu in a single layer on top of the sauce, and gently turn the cubes over to coat each surface with the sauce. Refrigerate the dish for 20 to 30 minutes, turning the tofu once.
While tofu marinates, soak the skewers if needed. Coat the grill rack or broiler pan with cooking spray and heat.
Thread the skewers with the tofu and cherry tomatoes. Transfer the marinade to a small saucepan and boil for 3 minutes.
Grill the skewers about 3 minutes, turn and grill another 3 minutes, or until the vegetables are crisp-tender and the tofu is well marked.
To serve, drizzle the boiled marinade over the kebabs and sprinkle with the sesame seeds.
Makes 4 servings.
Calories 174, Fat 8 g, Carbs 12 g, Sodium 787 mg, Fiber 2 g.