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Health Information Library Recipes Beef and vegetable kebabs with brown rice

Beef and vegetable kebabs with brown rice

Nutrition Facts

Serving Size 1 kebab and 3/4 cup rice
Calories 324

Amount Per Serving
Monounsaturated fat 2 g
Saturated fat 1 g
Total fat 4 g
Sodium 142 mg
Cholesterol 39 mg
Dietary fiber 4 g
Protein 18 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Marinating beef before cooking adds flavor and helps prevent charring.

Ingredients

(Serves 2)
  • 1/2 cup brown rice
  • 2 cups water
  • 4 ounces top sirloin (choice)
  • 1 tablespoon fat-free Italian dressing
  • 1 green pepper, seeded and cut into 4 pieces
  • 4 cherry tomatoes
  • 1 small onion, cut into 4 wedges
  • 2 wooden skewers, soaked in water for 30 minutes, or metal skewers

Directions

In a saucepan over high heat, combine the rice and water. Bring to a boil. Reduce the heat to low, cover and simmer until the water is absorbed and the rice is tender, about 30 to 45 minutes. Add more water if necessary to keep the rice from drying out. Transfer to a small bowl to keep warm.

Cut the meat into 4 equal portions. Put the meat in a small bowl and pour Italian dressing over the top. Rub the dressing into each piece. Cover and place in the refrigerator for at least 20 minutes to marinate, turning as needed.

Prepare a hot fire in a charcoal grill or heat a gas grill or a broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Thread 2 cubes of meat, 2 green pepper pieces, 2 cherry tomatoes and 2 onion wedges onto each skewer. Place the kebabs on the grill rack or broiler pan. Grill or broil the kebabs for about 5 to 10 minutes, turning as needed.

Divide the rice onto individual plates. Top with 1 kebab and serve immediately.

Last Updated: August 28th, 2019