Lean beef is a good source of vitamin B12 and selenium, both of which may help to protect against colon cancer.

PREPARATION TIME: 15 MINUTES, PLUS MARINATING COOKING TIME: 10 MINUTES MAKES 8

EASY / PREPARE AHEAD

4 beef medallions, cubed

130ml (4Vifl oz) teriyaki sauce

2tbsp honey

2tbsp sesame oil

juice 1 lime

2 red chillies, quartered

4 spring onions, trimmed and cut in half, plus extra to decorate

coriander leaves, to decorate

fresh red and green chillies, chopped, to decorate (optional)

8 x metal skewers

1  Put the beef in a bowl and add the teriyaki sauce, honey, sesame oil and lime juice. Stir to cover and marinate for 20 minutes, or in the fridge overnight. When ready to cook, thread the beef, chillies and spring onions on to skewers and barbecue for 5 to 10 minutes, until cooked to your liking.

2  Put the leftover marinade into a small pan, bring to the boil and cook for 5 minutes. Allow to cool, then decorate with the coriander, chilli and spring onions and serve with the beef skewers.

Per skewer: 180 calories, 10g fat (3g saturated), 5g carbohydrate