Beef-Mango Kebabs

1/4 cup soy sauce

1/4 cup Worcestershire sauce

2 tablespoons fresh lemon juice

2 tablespoons chopped fresh cilantro

1 tablespoon peeled, minced ginger root

1 pound steak (such as bottom round or New York strip), cut into 1-inch cubes

8 ounces firm but ripe mango (about 11/2 mangoes), peeled, cored and cut into 1-inch cubes

In a 13-by-9-by-2-inch glass baking dish, whisk together the soy sauce, Worcestershire sauce, lemon juice, cilantro and ginger root until well blended. Put the beef in the dish and stir to coat. Cover and refrigerate at least one hour, or overnight.

If you're using bamboo skewers, soak

them for at least 30 minutes in cold water. Preheat your grill to high heat. Thread beef and mango chunks onto skewers. Lay the skewers on the grill and cook, turning as necessary, until juices run clear, 8-10 minutes.

Optional: Pour excess marinade into a small saucepan and bring to a boil. Remove from heat, then pass it around as a sauce. Serves 4.

Per serving: 222 calories, 26 gm protein, 16 gm carbohydrates, 6 gm fat, 54 mg cholesterol, 2 gm saturated fat, 691 mg sodium, 2 gm dietary fiber


Dipping Sauce

1/4 cup honey

1/4 cup unseasoned rice vinegar

2 teaspoons peeled, minced ginger root

2 teaspoons soy sauce

2 teaspoons chili-garlic sauce

1 teaspoon toasted sesame oil

1 teaspoon grated orange zest

2 tablespoons chopped fresh cilantro

2 tablespoons chopped fresh mint

2 tablespoons toasted sesame seeds

Salt and pepper to taste

In a medium bowl, whisk together the honey, rice vinegar, ginger root, soy sauce, chili-garlic sauce, sesame oil and zest until well blended. (This part can be prepared 1 day ahead, covered and chilled.)

Just before serving, whisk in the cilantro, mint and sesame seeds. Season with salt and pepper to taste. Serves 4.

Per serving: 133 calories, 1 gm protein, 20 gm carbohydrates, 6 gm fat, 1 mg cholesterol, 1 gm saturated fat, 191 mg sodium, 1 gm dietary fiber