Beef and Vegetable Kebabs

By Mayo Clinic staff

Dietitian’s tip:

Marinating meat before grilling not only adds flavor but also reduces the chance that cancer-causing substances will form on the meat during grilling. Marinating also helps keep meat from burning and charring.



Serves 2

Ingredients

½ cup brown rice

2 cups water

4 ounces top sirloin (choice)

3 tablespoons fat-free Italian dressing

1 green pepper, seeded and cut into 4 pieces

4 cherry tomatoes

1 small onion, cut into 4 wedges

2 wooden skewers, soaked in water for 30 minutes, or metal skewers



Directions

In a saucepan over high heat, combine the rice and water. Bring to a boil. Reduce the heat to low, cover and simmer until the water is absorbed and the rice is tender, about 30 to 45 minutes. Add more water if necessary to keep the rice from drying out. Transfer to a small bowl to keep warm.

Cut the meat into 4 equal portions. Put the meat in a small bowl and pour Italian dressing over the top. Put in the refrigerator for at least 20 minutes to marinate, turning as needed.

Prepare a hot fire in a charcoal grill or heat a gas grill or a broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Thread 2 cubes of meat, 2 green pepper slices, 2 cherry tomatoes and 2 onion wedges onto each skewer. Place the kebabs on the grill rack or broiler pan. Grill or broil the kebabs for about 5 to 10 minutes, turning as needed.

Divide the rice onto individual plates. Top with 1 kebab and serve immediately.



Nutritional Analysis (per serving)

Calories 330
Cholesterol 50 mg
Protein 22 g
Sodium 370 mg
Carbohydrate 48 g
Fiber 4 g
Total fat 5 g
Potassium 620 mg
Saturated fat 2 g
Calcium 37 mg
Monounsaturated Fat 2 g

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Consumer Updates Serious Concerns Over Alcoholic Beverages with Added Caffeine

Read this article and find out about the latest information on the "malt versions" of alcoholic / caffeinated drinks.

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Tips for Staying Safe on the Roads This Winter

1.  Take your car in for a checkup.  Breaking down on the side of the road is not safe.
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3.  Start early and slow down. 
4.  Drop the destractions.  No texting, no fiddling with the GPS, no phone calls.  Put your hands on the steering wheel and focus on the road and what is going on around you.

Happy winter travels!

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Save the Date

FREE


Special Screening & Panel Discussion

Monday, November 22nd, 5:00-6:30 p.m.
Fairview Plaza, Hibbing in the Taconite Room.

FREE

“COLD TURKEY” sandwiches to the first 75 people in the door.

For more information:  218-726-4721 or northland@LungMN.org

Most people believe smoking is an individual choice.  But in reality that choice is shaped by many things and impacts many people lives.  This event is a special screening of "Tobacco Addiction: the Unfiltered Truth".  The film offers a glimpse into the personal journeys of four Minnesotans that suggests the "choice" to use tobacco isn't as simple as it seems.  A panel discussion will following the screening.

Dietary Fats

Fat is a major source of energy and aids your body in absorbing vitamins. It's important for proper growth, development and keeping you healthy. Fat provides taste to foods and helps you feel full. Fats are an especially important source of calories and nutrients for infants and toddlers. Dietary fat also plays a major role in your cholesterol levels.


But not all fats are the same. You should try to avoid



•Saturated fats such as butter, solid shortening, lard and fatback

•Trans fats, found in vegetable shortenings, some margarines, crackers, cookies, snack foods and other foods made with or fried in partially hydrogenated oils

Try to replace them with oils such as corn, canola, olive, safflower, soybean and sunflower. Of course, eating too much fat will put on the pounds.



Food and Drug Administration

Healthy Snacks Don't Have To Be Boring

Healthy snacks are not limited to carrots and apples.  Try the following:

• Whole wheat pretzels with spicy mustard.
• Rice cakes with peanut butter and raisins.
• Low-fat fruit yogurt.
• Try a hot chocolate drink instead of a chocolate bar. (An 8-ounce mug of hot chocolate has only 140 calories and 3 grams of fat. A chocolate bar, on the other hand, has 230 calories and 13 grams of fat.)
• Substitute nonfat frozen yogurt or sorbet for ice cream.
• Baked tortilla chips instead of regular corn chips and pair them with salsa instead of sour cream.
• Air-popped popcorn.
• Whole-wheat fig bars.
• Spread peanut butter on celery sticks and top with raisins.
• Peel several very ripe bananas, break them into 1-inch pieces, and freeze the pieces in a sealed plastic bag. Just before serving, whirl the pieces in the blender with a small amount of water or juice. Serve right away. Add berries for a different flavor or top with fruit or nuts.
• Warm a pita in the oven on low, then cut it into small triangles. Dip it in a tasty, low-fat hummus.
• Combine 1 cup whole-grain toasted oat cereal with ¼ cup chopped walnuts and ¼ cup dried cranberries for a healthy trail mix.

Remember to use MODERATION when snacking.