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Preparation time: 15 minutes, plus 2 to 4 hours for marinating

Cooking time: 15 to 25 minutes

¼ cup low-sodium soy sauce

2 tablespoons Dijon mustard

1 tablespoon cider vinegar

⅛ teaspoon fresh thyme or pinch of dried thyme

1 bay leaf

¼ cup fresh lemon juice

1 pound 5 ounces beef top round steaks, cut up into large


4 skewers; if using wood skewers, soak them for 15 minutes in

water first to prevent burning

Onion slices, for flavoring

1. Mix the soy sauce, mustard, vinegar, herbs, and lemon juice

together. Marinate the beef in the mixture for 2 to 4 hours in

the refrigerator, turning at least once.

2. Discard the marinade. Place the beef on the skewers. Add

onion slices if desired for flavor, but during the pure protein

phase, discard them after grilling.

3. Grill or broil on medium until done to your liking.

Note: During the Cruise phase, add tomatoes, mushrooms, bell


peppers, and onions to the skewer. Serve with the steak.