1. For best results, use a 1.5 to 2 inch thick rib-eye steak, cut into the 2 inch cubes
2. In a deep bowl, add the teriyaki glaze (not sauce) and the cubed beef. Toss well, cover with cling wrap and marinate for about 1 hour. Or refrigerate overnight – but take out of the refrigerator one hour before grilling, to allow meat to get to room temperature
3. Cut the vegetables into cubes as noted in the ingredients
4. Soak your bamboo skewers in warm water for about 10-15 minutes
5. Separate all the ingredients into groupings, one for each kebab
6. SUGGESTED ORDER for each kebab: begin with an onion wedge, a beef cube, yellow bell pepper/capsicum, red bell pepper/capsicum, beef cube, onion, yellow bell pepper/capsicum, red bell pepper/capsicum, beef cube, onion, red bell pepper/capsicum
7. OVEN Method: preheat your oven to 375 F or 190 C. Place prepared skewers on the inside of a roasting pot lid or small cookie sheet with high sides, so that skewers do not touch the bottom. Place in the middle position of the oven and cook for about 20 to 30 minutes. Turn every 10 minutes. Cooking time will depend on meat cube size and how well done you like your meat – adjust according to your taste
8. BBQ Method: preheat your BBQ and grill until the meat is done to your taste. Turn once or twice while grilling
9. IMPORTANT – INTERNAL TEMPERATURE SAFETY GUIDE The United States Department of Agriculture recommends that beef should be cooked to an internal temperature of 145 F / 63 C, pork to 160 F / 71 C, chicken to 165 F / 74 C, seafood to 145 F / 63 C
MACRONUTRIENTS CHARTS
FYI
Here is a conversion chart – note that I have rounded some quantities:
BEEF
Grams (g)
Ounces (oz)
Single serving
Total for
6 servings
Single serving
Total for
6 servings
113
678
4
24
127
762
4.5
27
141
846
5
30
156
936
5.5
33
175
1050
6
36
Red Bell Pepper / Capsicum (4 pieces per skewer)
Grams (g)
Ounces (oz)
Single chunk
Single serving
Total for
6 servings
Single serving
Total for
6 servings
7
28
168
1
6
Yellow Bell Pepper / Capsicum (version 1) or Zucchini (version 2) (3 pieces)
Grams (g)
Ounces (oz)
Single chunk
Single serving
Total for
6 servings
Single serving
Total for
6 servings
10
30
180
1
6
Red Onion – (4 wedges per skewer)
Grams (g)
Ounces (oz)
Single chunk
Single serving
Total for
6 servings
Single serving
Total for
6 servings
5
20
120
2/3
4
Beef to use suggestions:
Sirloin tip (budget friendly)
Rib eye
Tenderloin
Or your favorite grilling steak
Prep ahead tips and freezer tips:
After marinating the meat you will be using for the meal, use the left over marinade (you may have to add a bit more), and the extra meat by adding the meat directly into the bowl with the marinade, toss and put everything, including the leftover teriyaki glaze, into a freezer bag that you have labeled, indicating the number of servings and date. Or, cut several servings of the beef cubes and put the meat onto one freezer bag with the leftover teriyaki sauce. Massage the meat to coat every piece. Regardless of which method you used, freeze flat for easiest storage. You could also prepare several servings and then instead of using one big freezer bag, divide the meat so that a smaller freezer bag would be enough for one meal, for your needs – if separating in this way I would recommend using the bowl method as described above and then dividing and bagging.
By Angela Wilkes
