Heartburn Diet Recipe#63 – Grilled Beef on Skewers with Mushroom Pilaf
Ingredients:
* 4 oz top sirloin steak, cut into 1/4″ wide strips
* 1 tbsp low-sodium soy sauce
* 2 tsp olive oil, divided
* 1 minced garlic clove (optional*)
* 1 sliced green onion (optional*)
* 1/2 cup sliced mushrooms
* 1 tbsp diced red bell pepper (optional*)
* 1/2 tbsp chopped fresh parsley
* 1/2 tbsp slivered blanched almonds (optional*)
* Pinch of salt
* Pinch of garlic powder (optional*)
* 2 cherry tomatoes, sliced in half
* 1/4 cup long-grain brown rice, cooked without salt or fat
* This ingredient is optional since it may be a GERD trigger.
Instructions:
Evenly thread meat onto a metal skewer, bunching the steak thickly, accordion-style.
Place in a shallow dish. Combine soy sauce, 1 tsp olive oil, and minced garlic (optional). Pour over beef stick.
Cover and put in refrigerator for 30 minutes; turning occasionally.
Grill or broil on a broiler pan sprayed with nonstick vegetable cooking spray, for 8 to 10 minutes or until tender. Turn occasionally.
Meanwhile, in a skillet sprayed with nonstick vegetable cooking spray, over medium high heat, add remaining 1 tsp of olive oil.
When heated, add green onions (optional), mushrooms, red bell peppers (optional), and chopped parsley. Cook for 3 to 4 minutes and add almonds (optional), salt, garlic powder (optional), and sliced cherry tomatoes.
Stir to heat through. Mix with hot cooked brown rice and serve with grilled beef on skewer. Makes 1 serving.
Nutrient content per serving:
Total calories: 466
Protein: 30g
Carbohydrates: 43g
Fat: 18g
Calories from fat: 35% Cholesterol: 69mg
Sodium: 787mg
Fiber: 4g
Saturated fat: 4g
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