Hilton Head Health logo
Mindful Eating in Social Situations
April 2, 2016
Hilton Head Health logo
Friday Fitness: Grab Your Bike & Go!
April 2, 2016


8 oz.                Beef tenderloin, cut into 1 ounce portions, trimmed

1 T.                  Sesame oil

2 T.                 Brown Sugar

1 T.                  Rice wine vinegar

5 T.                 Soy sauce

2 T.                 Scallions

1 tsp.              Ginger powder

Pinch             Red pepper flakes

¼ tsp.           Salt

1 each            Nonstick pan spray


    • Preheat grill, cast iron skillet, or sauté pan.
    • Soak skewers for at least 20 minutes.
    • Mix the next eight ingredients for your marinade.
    • Marinate 1 ounce strips on both sides for about 15 minutes.
    • Lightly spray pan or grill with non-stick pan spray
    • Skewer the beef onto the sticks.
    • Once heat source is hot, place skewer on cooking surface, which ever you picked.
    • If grilling or using a cast iron skillet with ridges, cook for about 1 to 2 minutes on each side, depending on the thickness of the meat.

Chef’s Note:  Remember that different thicknesses will determine cooking time and if cooking chicken instead of beef, then a minimum temperature of 165 degrees must be reached before serving.

Number of Servings:                     1

Serving Size:                                 1 skewer

Calories:                                           50

Fat Grams:                                       3