Beef and Vegetable Kebabs with Brown Rice

Name: Beef and Vegetable Kebabs with Brown Rice
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1
Cuisine: American
Ingredients: 5 oz lean beef chunks (about 141.8 grams, use lean cuts like sirloin or round); 0.5 cup zucchini (chopped); 0.5 cup onion (chopped); 0.5 cup cherry tomato (whole); 0.5 cup brown rice (cooked); 1 tbsp olive oil (for marinating and cooking); to taste salt (for seasoning); to taste black pepper (for seasoning)

545 kcal · 39 g protein · 15 minutes · 1 servings

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Beef and Vegetable Kebabs with Brown Rice

Enjoy a flavorful and balanced meal featuring tender lean beef chunks grilled with fresh zucchini, onion, and cherry tomatoes, served alongside nutty brown rice. This dish combines protein, healthy fats, and wholesome carbs for a satisfying and nutritious dinner.

545 kcal 39 g protein 15 minutes

Ingredients

lean beef chunks 5 oz
zucchini 0.5 cup
onion 0.5 cup
cherry tomato 0.5 cup
brown rice 0.5 cup
olive oil 1 tbsp
salt to taste
black pepper to taste

Method

Prepare the ingredients. Wash the zucchini and cherry tomatoes thoroughly. Chop the zucchini and onion into bite-sized pieces roughly the same size as the beef chunks, about 1-inch pieces. Leave cherry tomatoes whole. Cut the lean beef into 1-inch chunks if not pre-cut.
Tip: Cutting vegetables and beef into uniform sizes ensures even cooking on the kebabs.
Marinate the beef and veggies. In a bowl, combine the beef chunks and mixed vegetables (zucchini, onion, cherry tomatoes). Drizzle with 1 tablespoon of olive oil, then season with salt and black pepper to taste. Toss everything gently to coat evenly.
Tip: Marinating briefly helps to enhance flavor and keeps the beef tender.
Assemble the kebabs. Thread the beef chunks and vegetables alternately onto skewers. If using wooden skewers, soak them in water for 15 minutes before assembling to prevent burning.
Tip: Leave a little space between pieces to allow heat to circulate and cook evenly.
Cook the kebabs. Preheat a grill pan or outdoor grill to medium-high heat. Place the kebabs on the grill and cook for about 12-15 minutes, turning every 3-4 minutes to brown all sides evenly. The beef should reach an internal temperature of 145°F (63°C) for medium doneness.
Tip: Avoid pressing down on the kebabs to keep the juices inside the beef.
Warm the brown rice. While the kebabs are cooking, warm the 1/2 cup of cooked brown rice in a microwave or on the stovetop until heated through.
Tip: Add a splash of water when reheating rice to keep it moist.
Serve. Place the cooked kebabs on a plate alongside the warm brown rice. Optionally, drizzle a little extra olive oil over the rice or garnish with fresh herbs for extra flavor.
Tip: Let the kebabs rest for a couple of minutes before serving to allow juices to redistribute.

Pro tips

Use a meat thermometer to check beef doneness for perfect results.
Soak wooden skewers in water before grilling to prevent burning.