Beef Kebabs with Carrot Brown Rice
Prep: 40 min; Grill Time: 15 min; Ready In: 1 hour
Carrot Brown Rice:
2 1/4 cups water
3/4 cup brown rice
1 cup shredded carrots
2 tbsp extra-virgin olive oil
3 Tbsp red wine vinegar
2 cloves garlic, minced
1 tsp minced fresh ginger
Salt and freshly ground black pepper, to taste
12 oz top sirloin steak, cut into 1-inch cubes
1 large bell pepper, cut into 1-inch pieces
1 medium red onion, cut into 1-inch pieces
1 lb button mushrooms
Nonstick cooking spray
20 bamboo skewers (soaked in water for 30 minutes)
- For the Carrot Brown Rice: Bring the water and rice to a boil in a small saucepan. Cover, reduce the heat to low, and simmer until the water is completely absorbed, about 10 to 12 minutes. Stir in the carrots, and then cover to hold warm.
- For the Kebabs: Whisk together the olive oil, vinegar, garlic, ginger, salt and pepper to make a marinade. Place the steak and half the marinade in a zip-top bag. Shake to coat evenly, and then squeeze out the excess air. In a separate zip-top bag, repeat the process with the vegetables and remaining marinade. Marinate in the refrigerator for at least 30 minutes (and up to overnight).
- Thread the steak and vegetables onto separate soaked skewers; leave a small amount of space between each piece to promote even cooking. (Hot Tip: Cooking the meat separately from the vegetables will allow perfect cooking times for both.)
- Preheat the grill to medium-high; coat with cooking spray. Grill the kebabs until crusty grill marks form, about 3 minutes. Flip the kebabs over, and grill until the meat is the desired doneness and the vegetables are tender and cooked through, about 2 to 3 minutes more. Serve the vegetable and beef kebabs immediately along with 1/2 cup carrot brown rice per portion.
SERVES 4 (Serving Size: 3 oz steak, 1/2 cup brown rice, 1/4 cup carrots, 1/4 bell pepper, 1/4 red onion, 1/4 lb mushrooms)
CALORIES 364; FAT 13g (sat 2.9g); PROTEIN 30g; CARB 32g (sug 4g); CHOL 49; CALCIUM 7.5%; SODIUM 82.5mg