Check out this easy Low Carb Recipe from our resident food expert.
Beef Kabobs.
By Mark T.
One of the latest food frenzies is the low carb diet. Although it sounds complicated and challenging, you can follow the diet easily. You must first understand the function of carbohydrates in the body.
Carbs are various compounds composed of carbon, hydrogen, and oxygen. Starches, fiber, and sugars in foods are converted by the body into blood sugars and used for fuel or energy. There are two types, Complex and Simple. Complex carbohydrates are generally considered nutritious. They are found in whole grains, beans, and vegetables. Refined complex carbs, such as those found in white flour, are considered less nutritious since the fiber has been removed. Simple carbohydrates are found in sugar, syrup, and milk and do not have high nutritional value. Carbs found in high fructose corn syrup, for instance, have little nutritional value since the product lacks fiber and gives a high concentration of sugar. Since the body stores carbs as fats, they can be a major contributor to an overweight problem.
While it still may not be clear, the easiest way to explain the diet is to show you a low-carb cooking option from a recent experiment in the kitchen. This healthy choice is easy to prepare and looks quite elegant. By using low-carb ingredients in your ordinary cooking, you can be proud of tasty home-cooked meals that do not expand your waistline. For this experiment, I chose steak kabobs.
Kabobs are prepared from a combination of meats and vegetables on a skewer. This blend of different tastes is a hit because of the presentation value. They are both eye appealing and can be prepared with a variety of seasonings for a mouth-watering experience.
The key to great steak kabob is to start with the best possible cut of meat. Tenderloin provides the necessary texture and flavor. When speaking of flavor, it's all in the marinade. I prefer a mixture of cracked black pepper, fresh garlic, seasoned salt, soy sauce, and red wine. The meat should marinade at least three to four hours. This gives you plenty of time to prepare the vegetables and maybe even take a short nap before the guests arrive. The traditional vegetables are green, yellow, and red peppers with a slice of onion. Other vegetables such as eggplant, zucchini, squash, and portabella mushrooms give added interest and variety.
Cracked Black Pepper Tenderloin Kabobs
1-_ lbs Beef Tenderloins
1 red pepper
1 small yellow squash
1 small zucchini
1 small onion
The marinade
2 tbsp. cracked black pepper
1 tbsp. fresh minced garlic
1 tsp. seasoning salt
_ cup soy sauce (Kikkoman is my brand of choice - 0 carbs)
_ cup red wine
1. Cut the beef into 1" cubes
2. Mix all ingredients for the marinade. Set aside half of the marinade to use for basting while grilling.
3. Put beef cubes into dish and pour 1/2 marinade mixture over meat. Stir meat to coat with marinade.
4. Cover and refrigerate for 3-4 hours. Stir occasionally.
5. Cut vegetables into 1" squares. Rinse off all vegetables in a colander. Toss them in a bowl with just a touch of salt and pepper.
6. Metal skewers are preferred. If using wooden skewers, rub lightly with cooking oil. This will help when skewering the ingredients.
7. Remove meat from marinade and discard marinade.
8. Alternate meat and vegetables on the skewer.
9. After skewing meat and vegetables, grilling is the recommended cooking method. However, broiling is a good alternative.
10. Turn the kabob and baste with marinade every few minutes. Higher temperatures might require more turning to prevent burning. Cook to desired meat temperature.
Since this is February, most of us have made New Year’s resolutions. Here a few simple ways to start the year off right.
oPay attention to what you are actually eating. Look at the label before you buy a product to learn the basics of nutritional facts. If you are on a low-fat diet, you can easily recognize those foods and avoid them.
oMake a choice of freshness. Seasonal products give you a wide variety of options. This is especially true in vegetables. Farmer’s markets provide local products with maximum freshness. And, you also will be helping local businesses.
oBuy products that have ingredients you enjoy.
oBe willing to experience new foods while at dinner parties or dining out with friends. A new combination of spices may make your taste buds come alive.
Remember the old adage -- moderation is the key. Make wise choices about your diet. Whatever you feel works for you, do it within reason. If you like chocolate, treat yourself once a month and cherish the moment with great pleasure.
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