Mushrooms Health Benefits; Recipe

Beef and Mushroom Kebabs

From Sonoma Diet

Misunderstood Mushrooms

Mushrooms have gotten a bad rap through the years as a tasty but mostly nutrient-free part of your diet. In fact, this isn't true. Mushrooms can be a great source of fiber, B vitamins, potassium, selenium, copper, iron, zinc, and other minerals. Try to make these fungi (they're not vegetables!) a regular part of your day, and don't be afraid to try different varieties. Drop them raw into salads, thread them on kebabs, or roast them with herbs and a little olive oil.

The flavorful blend of black pepper, oregano, and thyme is the perfect way to spice up your kebabs!

PREP: 25 minutes MARINATE: 30 minutes to 1 hour GRILL: 8 minutes MAKES: 6 servings

1/3 cup balsamic vinegar
2 tablespoons extra-virgin olive oil
2 tablespoons water
1 medium shallot, thinly sliced
2 tablespoons chopped fresh oregano or 2 teaspoons dried oregano, crushed
1 1/2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme, crushed
2 cloves garlic, minced (1 teaspoon minced)
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 1/2 pounds beef tenderloin or boneless sirloin, cut into 1-inch cubes
Kosher salt
Freshly ground black pepper
8 ounces fresh mushrooms
12 cherry tomatoes

1. For marinade, in a medium bowl combine vinegar, oil, water, shallot, oregano, thyme, garlic, the 3/4 teaspoon kosher salt, and the 1/2 teaspoon pepper.

2. Season meat with additional kosher salt and pepper. Place meat in a self-sealing plastic bag set in a shallow dish. Pour half of the marinade over meat. (Reserve remaining marinade for vegetables.) Seal bag; turn to coat meat. Marinate meat in refrigerator for 30 minutes to 1 hour, turning bag occasionally.

3. Place mushrooms and cherry tomatoes in another self-sealing plastic bag set in a shallow dish. Pour remaining marinade over vegetables. Seal bag; turn to coat vegetables. Marinate at room temperature for 20 minutes.

4. Drain meat and vegetables, discarding marinade. On 12 10-inch skewers,* alternately thread beef, mushrooms, and tomatoes, leaving a quarter-inch space between pieces.

5. For a charcoal grill, place kebabs on the rack of an uncovered grill directly over medium coals. Grill until desired doneness, turning kebabs once halfway through grilling. Allow 8 to 12 minutes for medium-rare doneness (145°F), or 12 to 15 minutes for medium doneness (160°F). (For a gas grill, preheat grill. Reduce heat to medium. Place kebabs on grill rack over heat. Cover and grill as above.)

Nutrition Facts per serving: 220 cal., 11 g total fat (4 g sat. fat), 70 mg chol., 177 mg sodium, 4 g carbo., 1 g fiber, 25 g pro.

*Note: If using wooden skewers, soak them in water for at least 1 hour before use. Broiler method: Place kebabs on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat until desired doneness. Allow 8 to 12 minutes for medium-rare doneness (145°F), or 12 to 15 minutes for medium doneness (160°F), turning once halfway through broiling.