On point: get the taste of the grill, even in the dead of winter

[A] Microwaving meat for a minute before grilling helps cut down on HETEROCYCLIC AMINES(HAs), compounds created when foods cook over a flame. Some studies suggest too many HAs may fuel the growth of cancer. (FYI: Drinking beer may limit HAs' damage.)

[B] In addition to adding a bit of a bite to your meat, the ACETIC ACID in vinegar prevents blood-sugar spikes after a meal, helping keep your energy level on an even keel.

[C] Brown rice and sesame seeds are both excellent sources of MANGANESE, a mineral your body craves for energy production and top flight control of your brain and central nervous system.

[D] Besides counting toward the five cups of veggies you need daily, leafy greens are a good source of fiber and LUTEIN, a nutrient essential for healthy eyes. Studies show that adding more to your diet may repair vision loss as you get older.

[E] Almonds are bursting with the ALPHATOCOPHEROL form of vitamin E, a nutrient that sacrifices itself for the health of your cells. Of the eight types of vitamin E available, the alphatocopherol in food is the best: Your body absorbs it twice as well as its synthetic counterpart.

GRILLED ASIAN BEEF KEBOBS OVER RICE

Cooking spray

  1 lb sirloin steak or beef
    round, cut into 2-inch cubes
  1 large zucchini, cut into
    1/2-inch rounds

Metal or wooden skewers

1/4 cup black-bean sauce
  1 tbsp rice-wine vinegar
  2 tsp sesame oil
  1 tbsp sesame seeds
  1 cup quick-cooking
    brown rice
1/2 cup minced red
    bell peppers

Salt and ground black pepper

ROBIN'S TIP: If you're using wooden
skewers, soak them in water for an horn
first. This will prevent them from
catching on fire while your food chars.

TO MAKE: [1] Coat an indoor grill
or stove-top grill pan with cooking
spray and preheat to medium-high.
[2] Thread steak and
zucchini on separate skewers.
Set aside. [3] In a small bowl,
whisk together black-bean sauce,
rice-wine vinegar, and sesame
oil. [4] Brush mixture all over
beef and zucchini. Place skewers
on hot grill. Grill skewers for
5 minutes, turning once during
cooking. [5] Sprinkle sesame
seeds over skewers and grill 2
more minutes, until steak is
cooked through and seeds are
golden brown. [6] Meanwhile,
cook rice according to package
directions, adding bell pepper
at the beginning of cooking time.
Season rice with salt and black
pepper to taste. [7] Serve the
beef and zucchini skewers over
rice. Pair the dish with a small
mixed-greens salad topped with
slivered almonds and a bit of
your favorite dressing.

MAKES 4 SERVINGS.

PER SERVING:
294 calories, 27 g protein,
17 g carbs, 2 g fiber, 12 g fat

ROBIN MILLER is the host of Quick Fix Meals With Robin Miller (Saturdays, 10 a.m. ET/PT) on Food Network.

COPYRIGHT 2007 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning