American Heart Association - Healthy Family Meals - 150 Recipes Everyone Will Love
"Kebabs are popular with every age, and they're super-easy to put together when you have extra hands--big or little--to help thread the ingredients on the skewers."
247 Calories; 7.0 g Fat; 46 mg Cholesterol; 373 mg Sodium; 17 g Carbs; 2 g Fiber; 3 g Sugars; 27 g Protein
1 Serving = 1 Kebab
Put the steak and 1/4 cup salad dressing in an 8-inch square glass baking dish. Turn to coat. Cover and refrigerate for 8 to 24 hours, turning occasionally if desired.
In a small bowl, stir together the Worcestershire sauce, oregano, and remaining 1/4 cup salad dressing. Cover and refrigerate.
About 20 minutes before you want to serve the steak, remove the dressing mixture from the refrigerator. Seat aside.
Meanwhile, soak four 10-inch wooden skewers for at least 10 minutes in cold water to keep them from charring or use metal skewers.
Preheat the broiler. Lightly spray a broiler pan and rack with cooking spray.
Prepare the rice using the package directions but using 1 1/4 cups water and omitting the salt and margarine. Remove from the heat. Keep covered to stay warm.
Meanwhile, drain the steak, discarding the marinade. Transfer to a large plate. For each kebab, alternate 5 pieces of steak, 4 pieces of zucchini, and 4 pieces of bell pepper on a skewer, starting and ending with the steak.
Broil the kebabs at least 4 inches from the heat for 4 minutes. Turn over. Broil for 3 minutes, or to the desired doneness.
Spoon the rice onto a platter. Place the kebabs on the rice. Spoon the reserved salad dressing mixture over all. Sprinkle with the parsley.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (305g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 431 | ||
Calories from Fat: 143 (33%) | ||
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Amt Per Serving | % DV | |
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Total Fat 15.8g | 21 % | |
Saturated Fat 6g | 30 % | |
Monounsaturated Fat 6.5g | ||
Polyunsanturated Fat 1g | ||
Cholesterol 76mg | 23 % | |
Sodium 81.2mg | 3 % | |
Potassium 730.9mg | 19 % | |
Total Carbohydrate 35.4g | 10 % | |
Dietary Fiber 2.8g | 11 % | |
Sugars, other 32.7g | ||
Protein 35g | 50 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 431
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