Hello it’s summatime!! Aka grilling season.
It’s 12 o’clock on a Wednesday and it’s rainy. So instead of being outside I’m in the kitchen. Also, everyone’s home which means I get to make dinner for my family and have some fun in the kitchen!
My mom is sick of chicken so I found a few recipes with lamb, turkey and beef for her to choose from. With some input from my dad they chose steak and veggie kabobs adapted from The Toasted Pine Nut’s recipe. Here goes my first time making kabobs! I’m also an amateur griller so here goes that too!
On the menu tonight is Grilled Steak Kabobs with a side of roasted broccoli, cauliflower and sweet potato fries. This is how I build a nutritious and tasty dinner for my family:
- Protein: today it is beef because my mom needs more protein and iron. However, your protein source doesn’t need to be meat everyday of the week. There are plenty of awesome plant based protein sources that I will write a blog post on soon!
- Vegetables: for fiber and vitamins.
- I try to pick a variety of colors. The different colors mean different polyphenols. These polyphenols or phytonutrients are powerful antioxidants that fight free radical damage that can help prevent diseases like cancer. Eat the rainbow, people!
- A carbohydrate/starch: because sweet potato fries pair great with this meal :-). But also because your body NEEDS carbs to survive . Carbs are the main source of fuel for your brain and body.
Should you buy organic or non-organic? Do you have the means of purchasing organic? Then go for it. Each year the Environmental Working Group ranks fruits and vegetables with the highest pesticide residues. This is called the dirty dozen. This is what I personally follow. So based on the grocery list the items I bought organic were the bell peppers. I would have bought organic sweet potatoes but they didn’t have any at the store :-(.
Now for the good part: my recipe. It serves a family of 5. You’ll want to set aside a couple of hours to let the ingredients marinade.
Here is your grocery list:
For the kabobs:
- 2 organic red bell peppers
- 1 organic orange bell peppers
- 1 small red onion
- 1.25 lb top sirloin steak
- Wooden skewers
For the marinade:
- 4 tbsp balsamic vinegar
- 2 tbsp worcestershire sauce
- 2 tbsp coconut aminos or soy sauce
- 1/2 cup extra virgin olive oil
- 2 tbsp stone ground mustard
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp ground black pepper
- 1 tbsp fresh basil or 1 tsp dried
- 1 tbsp fresh oregano or 1 tsp dried
- 1 tbsp fresh thyme or 1 tsp dried
- 1 tbsp fresh rosemary or 1 tsp dried
For the rest of the meal:
- Side of veggies (I used a head of broccoli and cauliflower)
- Starchy side (I used 2 medium sweet potatoes)
- 2-4 tbsp extra virgin olive oil
Now for the instructions:
- Cut the kabob ingredients into 2-3″ cubes.
- Alternate the kabob ingredients on six or more wooden skewers (they look nicer with the veggies on the ends!)
- Find a swallow pan or bag (I chose a pan because I didn’t want to poke a hole). In the pan, mix together the marinade ingredients.
- Then add the kabobs and mix everything around with your hands or tongs. Let it marinade in the fridge for 3+ hours. Mix it around every hour.
- Now prep the side dishes. Scrub and wash the veggies and sweet potatoes. Then, cut the veggies into equal bite size pieces. You can either use your hands to break apart the heads or a knife. Next, cut the sweet potatoes into wedges or fries.
- Line a baking tray with parchment paper. Lay out the veggies and sweet potatoes to dry (There is because excess moisture from washing that will cause the veggies to steam rather than roast. The drier the veggies the more crispy they will get in the oven).
- When your meat is done marinading, take it out of the fridge to let it reach room temperature (this helps with a more even cooking). Next, for the veggies, preheat the oven to Conventional Roast at 400° (I’m still working on perfecting my roasted veggies technique so stay tuned!)
- Drizzle 2-4 tbsp extra virgin olive oil on the veggie and mix with your hands until well coated. Cook the veggies in the oven for 25-30 minutes or until they have reached desired crispiness.
- Turn on your grill to medium to high heat. After the veggies have been in the oven for about 15 minutes and the grill is ready, add each kabob. After 3-5 minutes brush each kabob with the marinade and give it a quarter turn. Repeat until cooked. I used almost all of the marinade.
- Enjoy! 🙂