High-Protein Beef Flank Kebabs with White Rice & Garden Salad

Ingredients

• 200g Raw beef flank steak
• 100g White rice, long grain, raw
• 100g Raw romaine lettuce
• 100g Raw red bell pepper
• 100g Raw cucumber with peel
• 15g Balsamic Vinegar
• 10g Garlic, raw
• 0g Iodized table salt

Method

1. 1MARINADE & PREP (5 minutes):
2. 2Mince the garlic clove finely. In a small bowl, combine minced garlic with salt and mix together.
3. 3Cut the 200g beef flank steak into 1.5-2 inch cubes (approximately 16-20 pieces). Pat dry with paper towels to remove surface moisture—this promotes browning on the grill.
4. 4Rub the garlic-salt mixture evenly over all beef cubes. Let rest for 10-15 minutes while preparing other components.
5. 5If using wooden skewers, soak them in water for 15 minutes to prevent burning.
6. 6RICE COOKING (15-18 minutes):
7. 7Rinse the 100g raw white rice under cold running water until water runs mostly clear (removes excess starch).
8. 8In a pot, combine rinsed rice with 200ml water. Bring to a boil over high heat (approximately 2 minutes).
9. 9Once boiling, reduce heat to low, cover with a lid, and simmer for 15-17 minutes until water is fully absorbed and rice is tender.
10. 10Remove from heat and let rest covered for 2-3 minutes. Fluff with a fork before serving.
11. 11KEBAB ASSEMBLY & GRILLING (10-12 minutes):
12. 12Thread the marinated beef cubes onto skewers, leaving small gaps (approximately 0.25 inch) between pieces to allow even cooking and browning on all sides.
13. 13Preheat grill or grill pan to high heat (approximately 400-450°F / 200-230°C). Ensure grates are clean and lightly oiled.
14. 14Place kebabs on hot grill. DO NOT move them for 3-4 minutes—this creates a flavorful caramelized crust.
15. 15Rotate kebabs 90 degrees and grill for another 2-3 minutes per side (approximately 3 more minutes total for medium-rare doneness).
16. 16The beef is done when internal temperature reaches 130-135°F (54-57°C) for medium-rare. Total grill time: 8-10 minutes for medium-rare, 10-12 minutes for medium.
17. 17Remove kebabs from grill and let rest for 2-3 minutes before serving.
18. 18SALAD PREPARATION (5 minutes, done simultaneously with grilling):
19. 19Roughly chop 100g romaine lettuce into bite-sized pieces and place in a large bowl.
20. 20Dice the 100g red bell pepper into 0.5-inch chunks.
21. 21Slice the 100g cucumber (with peel) into half-moons, approximately 0.25-inch thick.
22. 22Add peppers and cucumber to the lettuce bowl. Toss gently to combine.
23. 23Drizzle with 15g balsamic vinegar and toss to coat evenly. Season with a pinch of salt and black pepper to taste.
24. 24PLATING & SERVING:
25. 25On a large dinner plate, create three sections: mound the fluffed white rice on one side, place the beef kebabs (2-3 skewers) in the center, and arrange the dressed salad on the remaining side.
26. 26Serve immediately while kebabs are hot and rice is warm.
27. 27COOKING TIPS:
28. 28- For extra tenderness, slice the beef slightly against the grain before cubing.
29. 29- Do not skip the grill rest periods—they allow the steak to redistribute juices and stay moist.
30. 30- If you don't have a grill, use a cast-iron skillet over high heat with the same timing (3-4 minutes per side minimum).
31. 31- The balsamic vinegar on the salad adds flavor without adding fat, keeping this meal lean and protein-focused.