Shish-kabobs of beef and fresh vegetables are great for a mass-building diet: The beef is packed with protein, and the vegetables are loaded with vitamins and minerals. Beef tenderloin is a very flavorful meat, and tenderizing it in a yogurt marinade overnight will add even more flavor. The kabobs are served with tomato relish and topped with a simple but delicious sauce.
1 pint nonfat plain yogurt
1 ounce grenadine
1 ounce fresh dill, chopped
1 teaspoon cracked black pepper
1 1/2 pounds beef tenderloin, trimmed of fat and cut into 1-inch cubes
1/2 pound button mushrooms
1/2 pound small red potatoes
1 red onion, peeled, cored and cut into 1-inch pieces
1 red bell pepper, seeded and cut into 1-inch pieces
1 yellow bell pepper, seeded and cut into 1-inch pieces
1 green bell pepper, seeded and cut into 1-inch pieces
16 6-inch wooden skewers, soaked overnight in water
1 pint balsamic vinegar
1 large ripe tomato, cored and diced
2 shallots, peeled and minced
1 tablespoon fresh dill, chopped
cracked black pepper to taste
Combine the ingredients for the marinade in a large bowl, submerge the beef in the marinade and refrigerate overnight.
To make the sauce, bring the vinegar to a boil in a saucepan. Turn it down to a simmer and cook until it is reduced by about three-fourths. This process will cook off the acidity and leave an unbelievably flavorful sauce.
Mix the relish ingredients together in a bowl and set aside.
Cook the red potatoes until they are about three-fourths done and cool enough to handle them, then cut into quarters. Remove the beef from the marinade and shake off the excess yogurt. Thread the beef and vegetables on skewers. Grill to desired doneness.
Place the cooked kabobs on plates, surround them with relish and drizzle the balsamic sauce over them.
This recipe makes four portions, each containing:
Protein, 56.1 grams
Carbohydrates, 25.4 grams
Fat, 15.8 grams
Editor’s note: Jim Shiebler has trained as a chef at the finest hotels and culinary academies in the world. His articles about his special Eclectic Fitness Cuisine appear in many food and fitness magazines, and he can currently be seen co-hosting ‘Fitting It In’ on Fit TV, FX and the Fox Sports Network. He’s also a lifetime natural bodybuilder and martial artist, and he has his own line of seasonings, The Body Gourmet ‘ Healthy Spice Blends. Shiebler is available for guest appearances, demonstrations and seminars. Write to him at P.O. Box 60, Venice, CA 90294, call (310) 661-7761 or visit his Web site at www.thebodygourmet.com. IM