Beef and Vegetable Kebabs with Brown Rice

Name: Beef and Vegetable Kebabs with Brown Rice
Total time: 3600 s
Yield: 2 servings
Cuisine: American
Ingredients: 1/2 cup brown rice, dry; 2 cups water; 4 ounces top sirloin; 4 TBSP fat free Italian dressing; 1 green pepper, cut into 4 wedges; 4 cherry tomatoes; 1 small onion, cut into 4 wedges; 2 wooden skewers, soaked in water for 30 minutes, or metal skewers

Performance Triad @cook_2940124

Army Public Health Center

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)

*This recipe is from SGT Michael Fowler, Soldier Center Medical Home, Schofield Barracks, HI.

Performance Triad @cook_2940124

Army Public Health Center

*This recipe is from SGT Michael Fowler, Soldier Center Medical Home, Schofield Barracks, HI.

Saved

Ingredients

60 mins

2 servings

1/2 cupbrown rice, dry
2 cupswater
4 ouncestop sirloin
4 TBSPfat free Italian dressing
1green pepper, cut into 4 wedges
4cherry tomatoes
1small onion, cut into 4 wedges
2wooden skewers, soaked in water for 30 minutes, or metal skewers

Saved

Steps

60 mins

1

In a saucepan over high heat, combine rice and water.
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.
3

Add more water if necessary to keep the rice from drying out. Transfer to a small bowl to keep warm.
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.
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.
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.
7

Divide the rice onto individual plates. Top with 1 kebab and serve immediately.