Please see the drop-down menu under Food Topics in the top navigation bar for links to pages on other food topics.
"Kick Up" Your Salad by Adding Kabobs!
Alice Henneman, MS, RD, UNL Extension in Lancaster County
The next time you make kabobs, try adding them to a salad. The following main dish salad featuring lean beef and colorful red bell peppers, packs a nutrient punch and doesn't knock you out with a lot of calories!
Including protein-rich foods in your diet helps promote a sense of satiety (a feeling of fullness after a meal), that may help you eat fewer calories throughout the day. The boneless beef top sirloin steak shoulder cut used in this salad is one of 29 cuts of lean beef that meet government guidelines for "lean."
Mixed Greens and Steak Salad with Creamy Peppercorn Dressing
Total preparation and cooking time: 40 minutes
Makes 4 servings
Recipe as seen in The Healthy Beef Cookbook, published by John Wiley & Sons; authored by Chef Richard Chamberlain and Betsy Hornick, M.S., R.D.
- 1 pound boneless beef top sirloin steak, cut 3/4 inch thick
- 1-1/2 teaspoons crushed mixed peppercorns (black, pink, and green)
- 1 medium red bell pepper, cut into 1-1/2 inch pieces
- 1 medium yellow bell pepper, cut into 1-1/2 inch pieces
- Salt, as desired
Creamy Peppercorn Dressing
- 1/4 cup reduced-fat dairy sour cream
- 2 tablespoons light mayonnaise
- 2 tablespoons fresh lemon juice
- 1 large clove garlic, minced
- 1 teaspoon Worcestershire sauce
- 1/2 teaspoon crushed mixed peppercorns (black, pink, and green)
- 1/4 teaspoon salt
- 3 to 4 tablespoons skim milk
- 1 package (5 ounces) mixed baby salad greens
- Cut beef steak into 1-1/2 inch pieces. Toss with crushed peppercorns.
- Alternately thread beef and bell pepper pieces evenly onto four 12-inch metal skewers.
- Place kabobs on rack in broiler pan so surface of beef is 3 to 4 inches from heat. Broil about 8 to 10 minutes for medium-rare to medium doneness, turning once. Season with salt, as desired.
- Meanwhile, to prepare Creamy Peppercorn Dressing, whisk all ingredients except milk in small bowl. Stir in milk 1 tablespoon at a time until creamy consistency. Set aside.
- Place salad greens on serving platter. Remove beef and peppers from skewers and arrange over greens. Drizzle with dressing.
COOK'S TIP: If using bamboo skewers, soak them in water for at least 10 minutes before broiling.
Nutrition information per serving: Calories: 236; Fat: 10 g; Saturated fat: 3 g; Monounsaturated fat: 2 g; Cholesterol: 60 mg; Sodium: 300 mg; Carbohydrate: 9 g; Fiber 1.1 g; Protein: 28 g; Niacin: 8.4 mg; Vitamin B-6: 0.8 mg; Vitamin B-12: 1.4 mcg; Iron: 2.6 mg; Selenium: 31.6 mcg; Zinc: 5.2 mg. This recipe is an excellent source of protein, niacin, vitamin B-6, vitamin B-12, selenium, and zinc, and a good source of iron.
- I had several red bell peppers on hand when I made the salad and used them instead of the combination of red and yellow peppers. Though slightly less colorful, the salad was just as tasty!
- I used whole black peppercorns, ground coarsely in my pepper grinder as a substitute for the mixed peppercorns. Though the flavor and color of the dressing was changed slightly, I found this a satisfactory substitution.
- The technique for making kabobs described in this recipe works well for foods besides salads. For example, I've used this technique, adding pieces of onion, for making kabobs to serve with rice. Mix the beef, bell peppers and onion with a tablespoon or two of your favorite oil and vinegar salad dressing, for added flavor, before threading them onto the skewer. For example, try mixing them with Italian dressing.
- This recipe is very easy to cut in half. Easy ways to use any extra sour cream include as a topping for baked potatoes or taco salads, in dips or to make salad dressings.