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.