Sue Bedford (MSc Nutritional Therapy)
As part of a Mediterranean diet red meat is often enjoyed (for those who eat meat) 1-2 times a week in combination with plenty of fresh fruit, vegetables and legumes. The steak in this recipe is a great source of protein, Iron, B complex vitamins, zinc, some fat, selenium plus other important nutrients for health and fertility. The great combination of colourful fruit and vegetables helps you to ‘Eat a rainbow’ too. Combine this with a big salad or a portion of cous-cous or quinoa to enjoy a nutrient dense lunch or dinner.
Mediterranean Steak, Vegetable and Fruit Kebabs (serves 4)
1 1/2 – 2 lbs beef sirloin steak (cut the steak into 1 1/2 inch cubes) – ask your local butcher for help re this if unsure
2 red onions (cut into 1/2 inch pieces)
2 bell peppers (cut into 1/2 inch pieces)
12 closed cup mushrooms (halved)
1 large courgette (cut into 1/2 inch pieces)
cherry tomatoes (amount to taste)
1 tbsp extra virgin olive oil
1 pinch sea salt
1 freshly ground pepper to taste
1 tbsp virgin olive oil
1 tbsp Worcestershire sauce
3 tbsp soy sauce or equivalent
1 tbsp lemon juice
1 tbsp Dijon mustard
2-3 cloves crushed garlic
2 tsp brown sugar
1 pinch freshly ground pepper
For the marinade:
In a medium sized bowl, combine all the marinade ingredients and mix together. Add the sirloin steak cubes and stir again- covering all of the steak with the marinade . Cover the bowl and place it in the fridge for at least one hour- ideally for up to 5 hours.
For the vegetables and Fruit:
Cut the mushrooms in half, the courgette, red onions and peppers into ½ inch pieces. Leave the cherry tomatoes whole.
Brush the vegetables and fruit with a little extra virgin olive oil. Season with a pinch of sea salt and freshly ground pepper. Set them aside. If using wooden skewers, soak them in water for 5-10 minutes before assembling the kebab.
Assembling the kebabs:
Alternate between steak and vegetable and fruit piercing through the middle of each item down each skewer.
Place onto a baking tray into a preheated oven (180 degrees c or a BBQ). Turn the kebabs after 5 minutes and again until cooked. Why not enjoy with some couscous or Quinoa and large salad? Enjoy!