On Point

recipe by Robin Miller; nutritional analysis and text by Elizabeth M. Ward, M.S., R.D.

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Grilled Asian Beef Kebobs over Rice

Cooking spray
1 lb sirloin steak or beef round, cut into 2-inch cubes
1 large zucchini, cut into
1/2-inch rounds Metal or wooden skewers
1/4 cup black-bean sauce
1 tbsp rice-wine vinegar
2 tsp sesame oil
1 tbsp sesame seeds
1 cup quick-cooking brown rice
1/2 cup minced red bell peppers
Salt and ground black pepper

Robin's Tip: If you're using wooden skewers, soak them in water for an hour first. This will prevent them from catching on fire while your food chars.

To Make: [1] Coat an indoor grill or stove-top grill pan with cooking spray and preheat to medium-high. [2] Thread steak and zucchini on separate skewers. Set aside. [3] In a small bowl, whisk together black-bean sauce, rice-wine vinegar, and sesame oil. [4] Brush mixture all over beef and zucchini. Place skewers on hot grill. Grill skewers for 5 minutes, turning once during cooking. [5] Sprinkle sesame seeds over skewers and grill 2 more minutes, until steak is cooked through and seeds are golden brown. [6] Meanwhile, cook rice according to package directions, adding bell pepper at the beginning of cooking time. Season rice with salt and black pepper to taste. [7] Serve the beef and zucchini skewers over rice. Pair the dish with a small mixed-greens salad topped with slivered almonds and a bit of your favorite dressing.
Makes 4 servings.

Per serving:
294 calories, 27 g protein, 17 g carbs, 2 g fiber, 12 g fat

[A] Microwaving meat for a minute before grilling helps cut down on heterocyclic amines (HAs), compounds created when foods cook over a flame. Some studies suggest too many HAs may fuel the growth of cancer. (FYI: Drinking beer may limit HAs' damage.)

[B] In addition to adding a bit of a bite to your meat, the acetic acid in vinegar prevents blood-sugar spikes after a meal, helping keep your energy level on an even keel.

[C] Brown rice and sesame seeds are both excellent sources of manganese, a mineral your body craves for energy production and top-flight control of your brain and central nervous system.

[D] Besides counting toward the five cups of veggies you need daily, leafy greens are a good source of fiber and lutein, a nutrient essential for healthy eyes. Studies show that adding more to your diet may repair vision loss as you get older.

[E] Almonds are bursting with the alpha-tocopherol form of vitamin E, a nutrient that sacrifices itself for the health of your cells. Of the eight types of vitamin E available, the alpha-tocopherol in food is the best: Your body absorbs it twice as well as its synthetic counterpart.