Beef and Vegetable Kebabs with Brown Rice

Name: How to cook Beef and Vegetable Kebabs with Brown Rice - cookcic.com
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2 servings
Cuisine: Us

Introduce

Chef :

Performance Triad

Beef and Vegetable Kebabs with Brown Rice

For the Performance Triad, please use the nutrient & serving size information provided below. Recipe Analysis: (1 serving = 1 kebab with 1/4 cup rice) Per Serving: 180 calories; 15 g protein; 4 g fat, 22 g carbs (1.5 carbs: 1 protein) Recipe = 2.5 servings of vegetables, 0 servings of fruit (1 vegetable per serving, 0 fruit per serving)

Ingredient

Food ration :

2 servings

Cooking time :

60 mins

1/2 cup

brown rice, dry

2 cups

water

4 ounces

top sirloin

4 TBSP

fat free Italian dressing

green pepper, cut into 4 wedges

cherry tomatoes

small onion, cut into 4 wedges

wooden skewers, soaked in water for 30 minutes, or metal skewers

Cooking instructions

* Step 1

In a saucepan over high heat, combine rice and water.

* Step 2

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.

* Step 3

Add more water if necessary to keep the rice from drying out. Transfer to a small bowl to keep warm.

* Step 4

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.

* Step 5

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 4-6 inches form the heat source.

* Step 6

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 5-10 minutes, turning as needed.