Glycemic Index Cookbook For Dummies
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Beef is naturally low glycemic (because it doesn’t contain carbohydrates), and skewered beef cooked on the grill is a real taste treat. When you make this recipe, surround the cooked beef chunks with some grilled veggies, and you have a quick, delicious, and low-glycemic meal.

Low-Glycemic Honey Mustard Beef Skewers

Preparation time: 10 minutes, plus refrigerating time

Cooking time: 4–6 minutes, plus resting time

Yield: 4 servings

1 pound sirloin steak

1 tablespoon Dijon mustard

1 tablespoon extra-virgin olive oil

4 cloves garlic, finely chopped

1 tablespoon white-wine vinegar

1 tablespoon low-sodium soy sauce

1 tablespoon honey

1 tablespoon finely chopped fresh thyme leaves

1/4 teaspoon salt

1/4 teaspoon black pepper

Nonstick cooking spray

  1. Cut the sirloin lengthwise in half and then cut each half lengthwise in half again. Slice the four pieces crosswise to make four 1-inch pieces. Thread about 6 to 8 steak pieces onto each skewer by piercing the skewer through the center part of the beef.

  2. In a medium bowl, mix together the mustard, oil, garlic, vinegar, soy sauce, honey, thyme, salt and pepper.

  3. Place the skewers in a long baking dish or on a baking sheet, pour half the marinade over them, and turn them to coat all sides of the steak. Cover with plastic wrap and place into the refrigerator for 1 to 2 hours.

  4. Spray the grill with nonstick cooking spray, and heat it to high. Grill the steak skewers until golden brown, slightly charred, and cooked to the desired doneness, about 2 to 3 minutes for medium-rare; turn the skewers over after about 1 minute, brush them with the remaining marinade, and cook for an additional 1 to 2 minutes.

  5. Let the skewers sit for 5 minutes after you remove them from the grill. Then place them on plates and serve either hot or at room temperature.

Per serving: Calories 203 (From Fat 85); Glycemic Load 3 (Low); Fat 9g (Saturated 3g); Cholesterol 63mg; Sodium 439mg; Carbohydrate 7g (Dietary Fiber 0g); Protein 22g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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