Hey foodies! Today, I’m thrilled to share my recipe for Asian Beef Skewers. These skewers are the perfect treat for dinner with your friends and family and also a fantastic addition to a balanced diet. Let’s explore the health benefits of this recipe, backed by evidence and explained simply!
Here’s why these skewers are a smart choice!
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High-Quality Protein for Muscle Health
The beef sirloin in these skewers is a great source of high-quality protein. Protein is crucial for muscle repair and growth. According to the Academy of Nutrition and Dietetics, consuming adequate protein helps maintain muscle mass, which is important for overall strength and mobility, especially as we age.
Rich in Essential Vitamins and Minerals
The pineapple chunks provide a good dose of Vitamin C, which supports a healthy immune system. Research from the National Institutes of Health shows that Vitamin C helps protect cells and supports the production of collagen, important for skin health and wound healing.
Healthy Fats from Sesame Seeds
Sesame seeds are a great source of unsaturated fats, including omega-3 and omega-6 fatty acids. Studies published in the National institutes of Health highlight that these healthy fats can help reduce inflammation and improve heart health. They also support brain function and overall cell health.
Antioxidant Benefits
The red onions on the skewers are not only flavorful but also packed with antioxidants. Research in the journal Food Science shows that onions contain quercetin, a powerful antioxidant that can help reduce oxidative stress and lower the risk of chronic diseases like heart disease.
Controlled Sugar Intake
By using just a small amount of honey to season the beef, we’re keeping the sugar content low. Reducing added sugars is key to managing weight and lowering the risk of heart disease. This recipe strikes a good balance with its minimal use of honey.
Low in Saturated Fat
Choosing a lean cut like sirloin helps keep the saturated fat content low. The American Heart Association advises limiting saturated fat to maintain heart health. By trimming visible fat from the beef and using a lean cut, you’re making a heart-healthy choice.
Conclusion
These Asian Beef Skewers are a fantastic choice for a BBQ meal that’s both delicious and nutritious. Packed with protein, essential vitamins, healthy fats, and antioxidants, they support muscle health, immune function, and heart health. Enjoy these skewers as part of a balanced diet and savor the benefits with every bite!
Let me know how your skewers turn out or if you have any questions. I’d love to hear from you!
Asian Beef Skewers
4
servings50
minutes10
minutes320
kcalSeason beef cubes with soy sauce, sesame oil, honey, and black pepper, then thread them onto soaked wooden skewers with pineapple and red onion chunks. Sprinkle sesame seeds over the skewers and grill on medium-high heat for about 8-10 minutes until the beef is cooked and the pineapple is caramelized. Garnish with additional sesame seeds, spring onions, and fresh coriander before serving.
Ingredients
- For the Skewers
500 g beef sirloin or flank steak, cut into 1-inch cubes
1 cup fresh pineapple, cut into 1-inch cubes
1 large red onion, cut into 1-inch chunks
2 tbsp sesame seeds, toasted
10-12 wooden skewers (soak in water for at least 30 minutes)
- For the Beef Seasoning
2 tbsp soy sauce
1 tbsp sesame oil
1 tbsp honey
1 tsp black pepper
1 tbsp sesame seeds
- For Garnish
2 tbsp sesame seeds
2 spring onions, thinly sliced
Fresh coriander leaves, roughly chopped
Directions
- Soak the wooden skewers in water for at least 30 minutes to prevent them from burning on the grill.
- In a large bowl, mix together the soy sauce, sesame oil, honey, black pepper, and 1 tbsp sesame seeds.
- Add the beef cubes and toss until evenly coated.
- Thread the soaked wooden skewers, alternating between seasoned beef cubes, pineapple chunks, and red onion pieces.
- Sprinkle additional sesame seeds over all the ingredients on the skewer.
- Preheat your BBQ grill to medium-high heat. Lightly oil the grill grates to prevent sticking.
- Place the skewers on the grill and cook for about 8-10 minutes, turning occasionally, until the beef is cooked to your desired doneness and the pineapple has caramelized.
- Once done, transfer the skewers to a serving platter.
- Garnish with sliced spring onions, and fresh coriander leaves.
Notes
- Tag us on Instagram @cherrieswithlove when you make this delectable recipe to share the love and inspire others!
Tips
- I find that sprinkling a few extra sesame seeds on the skewers just before they come off the grill adds a delightful crunch and extra flavor. To get the perfect grill marks and caramelization, I like to ensure my grill is preheated and at a medium-high heat before placing the skewers on it. This way, I achieve a great sear on the beef and a nice char on the pineapple.
Nutrition Facts
4 servings per container
- Amount Per ServingCalories320
- % Daily Value *
- Total Fat
17g
27%
- Saturated Fat 4g 20%
- Trans Fat 0g
- Sodium 700mg 30%
- Total Carbohydrate
17g
6%
- Dietary Fiber 1g 4%
- Sugars 11g
- Protein 22g 44%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Asian Beef Skewers
Frequently Asked Questions
Can I use frozen pineapple for this recipe?
Yes, you can use frozen pineapple, but make sure to thaw it and pat it dry before using. Excess moisture can affect the grilling process and caramelization.
How do I know when the beef is cooked to my liking?
To check the doneness of the beef, use a meat thermometer. For medium-rare, the internal temperature should be about 135°F (57°C), while medium should be around 145°F (63°C).
What should I serve with these skewers?
These skewers pair well with steamed rice, quinoa, or a fresh salad. You can also serve them with a dipping sauce like soy sauce or a tangy vinaigrette for extra flavor.
As a nutritionist, it’s important to note that while I strive to provide valuable insights, I may not be familiar with all individual health conditions or circumstances. Therefore, it’s advisable to consult with a healthcare professional for personalized advice tailored to your specific needs. Thank you for your understanding.
