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Recipe: Beef and vegetable kebabs with brown rice

Recipe: Beef and vegetable kebabs with brown rice

Marinating meat before grilling adds flavor and helps keep meat from burning and charring.

Marinating meat before grilling not only adds flavor but also reduces the chance that cancer-causing substances will form on the meat during grilling. Marinating also helps keep meat from burning and charring.


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. Put 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.


Ingredients
  • 1/2 cup brown rice
  • 2 cups water
  • 4 ounces top sirloin (choice)
  • 4 tablespoons 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

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories300 
Carbohydrate49 g 
Cholesterol39 mg 
Fiber4 g 
Monounsaturatedfat1 g 
Potassium 
Protein18 g 
Saturatedfat1 g 
Servingsize1 kebab and 3/4 cup rice 
Sodium450 mg 
TotalFat3 g 

2013-08-17

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