Tuesday, October 26, 2010

Beef Kebabs and Creamy Brown Rice

From Self's November 2008 feature of Eat Healthy All Week, here is a recipe for satisfying beef kebabs.

Beef Kebabs and Creamy Brown Rice

Serves 1


  • 1 tablespoon chopped cilantro
  • 1 small clove garlic, chooped
  • 2 teaspoons tomato paste
  • 1 teaspoon grated lemon zest
  • 2 wooden skewers (10 inches long), soaked in water for 30 minutes
  • 1/3 pound 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
  • Vegetable oil cooking spray
  • 1/4 cup low-sodium nonfat chicken broth
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon sweet paprika
  • 1/8 teaspoon freshly ground black pepper
  • 1/2 cup cooked brown rice (left over from Tuesday's dinner)
  • 2 teaspoons reduced-fat sour cream
  • 1 teaspoon 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.