Low-Glycemic Honey Mustard Beef Skewers - dummies

Low-Glycemic Honey Mustard Beef Skewers

By Meri Raffetto, Rosanne Rust

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.