Lean

Lean Recipe with Beef, Pineapple, and Green Pepper

Preparation time: 1 hour | Cooking time: 8 minutes | Servings: 8

Introduction

Lean is a delicious and healthy recipe that features beef sirloin cubes marinated in a flavorful soy sauce and maple syrup mixture, then skewered with pineapple and green pepper. This dish is perfect for a quick and easy meal that is sure to satisfy your taste buds.

History

The Lean recipe is a modern twist on traditional kabobs, which have been enjoyed by cultures around the world for centuries. Kabobs are a popular dish that typically consists of meat, vegetables, and sometimes fruit, skewered and grilled or roasted. This version of kabobs adds a sweet and savory flavor profile with the addition of maple syrup to the marinade.

Ingredients

0.75 cup reduced-sodium soy sauce
0.25 cup dietetic maple syrup
1 lb (454 g) beef sirloin, cut into 1-inch cubes
24 pineapple chunks in their own juice
1 green pepper, cut into squares

How to prepare

In a bowl, combine the soy sauce and maple syrup. Add the sirloin cubes and stir to coat them evenly. Cover the bowl and let the sirloin cubes marinate for 1 hour. Remove the sirloin cubes from the marinade, but keep the marinade aside for later use. Thread the sirloin cubes, pineapple chunks, and green pepper squares onto wooden or plastic skewers. Arrange the kabobs in an 8" square microwave-safe or glass baking dish. Brush the kabobs with the reserved marinade. Cover the dish with wax paper. Microwave the kabobs on high power for 4 minutes. Then, rotate the dish a quarter turn and brush the kabobs with the marinade again. Re-cover the dish with wax paper. Continue cooking the kabobs in the microwave on medium power for 4 minutes. Allow the kabobs to rest for 4 minutes before serving. Just before serving, brush the kabobs with the remaining marinade. Note: Adjust the microwave cooking times if you alter the size of the recipe. Yield: 8 servings, each providing 80 calories and 1 medium fat exchange. Carbohydrates: 1.

Variations

You can customize Lean by using chicken or pork instead of beef, or by adding different vegetables or fruits to the kabobs. Get creative with your marinade by adding herbs, spices, or citrus zest for extra flavor.

Cooking Tips & Tricks

Make sure to marinate the sirloin cubes for at least 1 hour to allow the flavors to fully develop.

- Use wooden or plastic skewers to assemble the kabobs, and be sure to soak wooden skewers in water for at least 30 minutes before using to prevent them from burning.

- Brush the kabobs with the reserved marinade while cooking to keep them moist and flavorful.

- Adjust the cooking times in the microwave based on the size of the recipe and the power of your microwave.

Serving Suggestions

Serve Lean with steamed rice or quinoa for a complete meal. You can also pair it with a side salad or grilled vegetables for added nutrition.

Cooking Techniques

Lean is cooked in the microwave, making it a quick and convenient dish for busy weeknights. You can also grill or roast the kabobs for a smoky flavor.

Ingredient Substitutions

If you don't have maple syrup, you can use honey or agave nectar as a substitute. You can also use different types of meat or seafood in place of the beef sirloin.

Make Ahead Tips

You can marinate the sirloin cubes ahead of time and assemble the kabobs just before cooking. Store any leftover kabobs in the refrigerator for up to 3 days.

Presentation Ideas

Serve Lean on a platter with a garnish of fresh herbs or a sprinkle of sesame seeds for an elegant presentation. You can also serve it on individual plates with a drizzle of extra marinade on top.

Pairing Recommendations

Lean pairs well with a light and refreshing white wine, such as a Sauvignon Blanc or Pinot Grigio. You can also serve it with a cold beer or a fruity cocktail for a fun and festive meal.

Storage and Reheating Instructions

Store any leftover Lean in an airtight container in the refrigerator for up to 3 days. Reheat the kabobs in the microwave or on the grill until heated through.

Nutrition Information

Calories per serving

Each serving of Lean provides 80 calories.

Carbohydrates

Each serving of Lean provides 1 gram of carbohydrates.

Fats

Each serving of Lean provides 1 medium fat exchange.

Proteins

The beef sirloin in Lean is a great source of protein, providing essential nutrients for muscle growth and repair.

Vitamins and minerals

Lean is a nutrient-rich dish that provides vitamins and minerals from the beef, pineapple, and green pepper.

Alergens

Lean contains soy sauce, which may contain soy and wheat allergens. Be sure to check the labels of your ingredients if you have allergies.

Summary

Lean is a low-calorie, high-protein dish that is perfect for a healthy and satisfying meal.

Summary

Lean is a delicious and healthy dish that is perfect for a quick and easy meal. With a flavorful marinade and a mix of protein, fruits, and vegetables, this recipe is sure to become a new favorite in your household. Enjoy!

How did I get this recipe?

The memory of discovering this recipe for the first time is a happy memory that I will always cherish. It was a warm summer day, and I had just finished helping my neighbor Mrs. Jenkins with her garden. As a thank you, she invited me into her cozy kitchen for a cool glass of lemonade.

As we sat at her table, chatting and enjoying the refreshing drink, Mrs. Jenkins suddenly got up and disappeared into her pantry. She returned with a small scrap of paper in her hand, a twinkle in her eye. "I have something special to share with you, dear," she said, unfolding the paper carefully.

On it was written a recipe for a dish called Lean. Mrs. Jenkins explained that it was a family recipe passed down through generations, and she wanted me to have it. I was touched by her generosity and excited to try something new.

Mrs. Jenkins guided me through the steps, showing me how to prepare the ingredients and cook the dish just right. The aroma that filled her kitchen as it simmered on the stove was heavenly, and I couldn't wait to taste the final product.

When it was finally ready, Mrs. Jenkins served me a steaming bowl of Lean alongside some freshly baked bread. The first bite was a revelation – the flavors were rich and comforting, a perfect blend of savory and sweet. I savored every mouthful, grateful for the chance to experience something so delicious.

After that day, I made Lean regularly, perfecting the recipe with each batch. I shared it with my family and friends, who all raved about it and begged for the recipe. I was proud to pass on Mrs. Jenkins' gift, knowing that it would bring joy and nourishment to those I loved.

Over the years, I continued to cook Lean, tweaking the recipe here and there to suit my tastes. I added a pinch of this and a dash of that, making it my own while still honoring the tradition that Mrs. Jenkins had started.

Now, whenever I make Lean, I think of that sunny afternoon in Mrs. Jenkins' kitchen and the bond we shared over a simple yet delicious meal. I am grateful for her kindness and the legacy she passed on to me. And I hope that one day, someone else will experience the same joy and satisfaction that I have found in cooking this beloved recipe.

So here it is, my version of Lean, a dish that has brought me so much happiness and connection with others. I hope you enjoy it as much as I have, and that it becomes a cherished part of your own culinary journey. Bon appétit!