Posted in: MayRecipe of the Month: Beef and Vegetable Kebabs

It's grilling season. Learn how you can spice up your grilling menu with these healthy Beef and Vegetable Kebabs.

Dietitian's tip: Marinating meat before grilling not only adds flavor but also reduces the chance that cancer-causing substances will form on the meat during grilling. Marinating also helps keep meat from burning and charring.

Ingredients:

  • 1/2 cup brown rice
  • 2 cups water
  • 4 ounces top sirloin (choice)
  • 3 tablespoons fat-free Italian dressing
  • 1 green pepper, seeded and cut into 4 pieces
  • 4 cherry tomatoes
  • 1 small onion, cut into 4 wedges
  • 2 wooden skewers, soaked in water for 30 minutes, or metal skewers

Directions:

In a saucepan over high heat, combine the rice and water. 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. Add more water if necessary to keep the rice from drying out. Transfer to a small bowl to keep warm.

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.

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 to 6 inches from the heat source.

Thread 2 cubes of meat, 2 green pepper slices, 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 to 10 minutes, turning as needed.

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

Nutritional Analysis (per serving)

Calories 330 Cholesterol 50 mg
Protein 22 g Sodium 370 mg
Carbohydrate 48 g Fiber 4 g
Total fat 5 g Potassium 620 mg
Saturated fat 5 g Calcium 37 mg
Monounsaturated fat 2 g

Contact Us

Submit
  • PhysicalPhysical
    • Educating your employees about their health risks and health care options will empower them to make small but effective changes in their lifestyles. These simple changes will decrease their risk factors while increasing their personal satisfaction and productivity—and dramatically lower your health care costs.
      more | contact
  • FinancialFinancial
    • By focusing on employee financial wellness, you can ensure your employees make smart decisions to build financial security now and for their futures. Your employees will have access to supportive resources on 401(k) savings, health savings accounts, employee stock ownership opportunities, and personal finance courses.
      more | contact
  • PersonalPersonal
    • Develop healthy, well-rested employees by helping them find the proper balance between work and home life. We provide your employees with a trusted, comprehensive Employee Assistance Program and help you implement effective incentive strategies for Earned Time Off/Paid Time Off benefits based on your employees’ needs.
      more | contact
  • ProfessionalProfessional
    • Engaged and dedicated employees are essential for meeting your business goals efficiently. Total Well-Being provides you with effective professional development resources, to increase employee engagement and ensure your employees are motivated to secure the success of your company.
      more | contact