Beef and Vegetable Skewers and Tabbouleh Stuffed Tomatoes
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 45 min.
Ready in
Calories:
410
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 410 cal. | (20 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.8 g | (29 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 236.1 μg | (394 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 15.8 mg | (132 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 149 μg | (50 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 15.4 μg | (34 %) | ||
| Vitamin B₁₂ | 5.5 μg | (183 %) | ||
| Vitamin C | 152 mg | (160 %) | ||
| Potassium | 1,381 mg | (35 %) | ||
| Calcium | 146 mg | (15 %) | ||
| Magnesium | 125 mg | (42 %) | ||
| Iron | 7.4 mg | (49 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 6.3 mg | (79 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 217 mg | |||
| Cholesterol | 55 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For Skewers
- ¼ cup reduced-sodium soy sauce
- 1 Tbsp Tomato paste
- 2 tsps Canola oil
- 2 cloves garlic cloves (minced)
- 1 ½ tsps dried oregano
- freshly ground Black pepper (to taste)
- 16 ozs Sirloin steak (cut into large cubes)
- 1 medium, green Bell pepper (cut into 2.5cm|1-inch chunks)
- 1 medium Zucchini (sliced into 2.5cm| 1-inch chunks)
- 1 cup Mushrooms (sliced thick)
- For Tomatoes Stuffed with Tabbouleh
- 2 cups water (or chicken stock)
- ½ cup Bulgur
- 3 cups curly parsley (finely chopped)
- ½ cup mint (finely chopped)
- ¼ cup scallions (finely chopped)
- 4 large, vine ripe Tomatoes (hollowed, with flesh finely chopped)
- 2 Tbsps olive oil
- 1 Tbsp lemon juice
- kosher salt (to taste)
Preparation steps
1.
For Skewers:
2.
In a small bowl, whisk together soy sauce, tomato paste, oil, garlic, oregano and pepper.
3.
Place beef in a large resealable plastic bag. Add marinade. Seal bag and turn several times until beef is coated with marinade. Marinate in the refrigerator for at least 1 hour.
4.
Alternately thread the marinated beef, green peppers, zucchini and mushrooms onto metal skewers or wooden skewers that have been soaked in water.
5.
On a preheated grill on the highest setting, grill for 10 to 15 minutes, turning and brushing occasionally with leftover marinade, until beef is cooked to desired degree of doneness.
6.
Remove skewers from grill and cover loosely with foil. Let rest for 5 minutes before serving.
7.
For Tomatoes:
8.
In a large bowl, pour 2 cups of boiling water (or chicken stock) over the bulgur. Let it sit for 30-60 minutes until softened, and then strain the bulgur through a fine-mesh strainer.
9.
Combine the prepared bulgur, parsley, mint, scallions, and chopped tomatoes in a large bowl. Add oil and lemon juice, and stir until well mixed. Add salt to taste.
10.
Spoon mixture into each of the hollowed tomatoes. Serve with the skewers.
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