1 lb lean beef tenderloin filet cut into ½ inch chunks*
12 10-inch bamboo skewers or 24 7-inch skewers for appetizers
14 to 16 shitake mushrooms cleaned cut in half or thirds and seasoned with
1 large red pepper cut into ½ inch chunks
1 ½ teaspoons 7 spice powder
1 teaspoon garlic powder
Salt and pepper
Olive oil cooking spray
1. Soak skewers in water for 45 minutes or more to prevent from burning while cooking. Season meat and vegetables with 7 spice powder, garlic, salt and pepper.
2. Thread 6 or 8 pieces of beef alternating with mushrooms and red pepper on each skewer (3 to 4 pieces if serving as an appetizer). Spray each skewer lightly with non stick cooking spray before grilling or broiling.
3. If broiling meat, place broiling rack at highest setting, then preheat broiler to 550. When oven is preheated, turn setting to broil and broil meat until just cooked, about 2 to 4 minutes. (If using an electric oven leave door slightly ajar during cooking) If grilling, pre-heat grill to high and place skewers over heat grilling for about 3 to 4 minutes rotating skewers several times. Serve meat hot with sauce on the side.
Yield: 12 skewers each at approximately 184 calories per 2 skewers with sauce at 5.4 grams total fat; 1.9 gram saturated fat; 39 milligrams cholesterol; 15 grams carbohydrate; 1.5 grams dietary fiber; 18.3 grams protein; 726 milligrams sodium.
Compare high fat version at 320 calories and 22 grams of fat vs. 184 calories and 5.4
Spicy Japanese Mustard Sauce
1 tablespoon dry yellow Japanese mustard
1 ½ – tablespoons water
¼ cup soy sauce
2 tablespoons dry sherry or sake
¼ cup seasoned rice wine vinegar
1 tablespoon fresh minced ginger
2 tablespoons brown sugar
2 cloves fresh pressed garlic
1. In small bowl mix mustard together with water to make a thick paste allow to set up a few minutes then form into a ball and set aside.
2. Mix remaining ingredients together well and set aside.
3. To serve pour small amounts of sauce into 6 small serving dishes. Divide mustard in to 6 small pieces and add to sauce
Cooks Note: You can use lean top sirloin steak rather than beef tenderloin. If using sirloin steak, marinate meat in 1/2 cup soy sauce, 2 tablespoons sake or sherry, 2 cloves pressed garlic and 2 tablespoons brown sugar. Add meat to marinade mixing to cover. Marinate meat for 2 to 3 hours before threading on skewers.
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