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Beef Kebabs And Creamy Brown Rice

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Serves 1

  • 1tablespoon chopped cilantro
  • 1 small clove garlic, chooped
  • 2teaspoons tomato paste
  • 1teaspoon grated lemon zest
  • 2 wooden skewers (10 inches long), soaked in water for 30 minutes
  • 1/3pound cubed flank steak (leftovers defroasted from Sunday’s lunch)
  • 1/2 large zucchini, cut into 1/2-inch-thick half-moons
  • 8 cherry or grape tomatoes
  • 1 Vegetable oil cooking spray
  • 1/4cup low-sodium nonfat chicken broth
  • 1tablespoon fresh lemon juice
  • 1teaspoon sugar
  • 1/4teaspoon salt
  • 1/4teaspoon sweet paprika
  • 1/8teaspoon freshly ground black pepper
  • 1/2cup cooked brown rice (left over from Tuesday’s dinner)
  • 2teaspoons reduced-fat sour cream
  • 1teaspoon reduced-fat grated Parmesan
  1. Combine cilantro, garlic, tomato paste, lemon zest and 2 tbsp water in a large resealable plastic bag. Thread beef cubes onto skewers alternating with zucchini and tomatoes. Place kebabs in bag; close and shake. Marinate 1 hour or up to 10 hours in refrigerator. Heat a small grill pan, skillet or grill over high heat. Coat kebabs with a thin layer of cooking spray and place on pan. Grill, turning occasionally, until vegetables are soft and meat browns on the outside and is slightly pink on the inside, 10 to 12 minutes. Place broth, lemon juice, sugar, salt, paprika and pepper in a microwave-safe glass bowl. Microwave until mixture is hot, about 40 seconds. Add rice; stir well. Microwave until rice absorbs liquid, 1 to 2 minutes. Slowly stir in sour cream and Parmesan. Serve rice with kebabs.


    Nutrition Per Serving

    478 calories per serving, 17.6 g fat (6.3 g saturated), 43.6 g carbs, 5.8 g fiber, 37 g protein

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