Good source of protein, riboflavin, niacin and iron.

2 lb. high quality beef tip or round, cut into 1 1/4" cubes
1 can (10 1/2 oz.) condensed beef consomme
1/3 c. dry white wine or apple juice
2 tbsp. soy sauce
2 cloves garlic, crushed
1/4 tsp. onion powder
1 tbsp. plus 1 tsp. cornstarch

Place beef in rectangular baking dish, 13 x 9 x 2 inches. heat consomme, wine, soy sauce, garlic and onion powder to boiling; reduce heat. Simmer uncovered 5 minutes; cool. Pour mixture on beef. Cover and refrigerate, spooning mixture over beef occasionally, at least 3 hours.

Thread 4 or 5 beef cubes on each of 6 to 8 skewers. Stir marinade gradually into cornstarch in saucepan. Cook, stirring constantly, until mixture thickens. Boil and stir 1 minute. Brush over kabobs. Set oven control to broil and/or 550 degrees. Broil kabobs with tops about 4 inches from heat 7 minutes; turn. Brush with sauce and broil 7 minutes. Place on hot platter; spoon on remaining sauce. 8 servings; 560 calories per serving.