A flat “kebab” cooked whole in the pan then sliced into strips, served over turmeric rice with blistered cherry tomatoes and a garlic yogurt. One plate is 28.5g of protein for 388 calories.

Spreading the beef thin across the pan and letting the underside crisp before flipping mimics a grilled kebab.

Ingredients

  • For the turmeric rice
  • Brown rice — ½ cup dry [P 7 C 73 F 3]
  • Water (or broth) — 1 cup
  • Turmeric, garlic powder, salt — for the rice
  • For the beef kebab
  • Ground beef — 227 g (1 cup, 95% lean) [P 50 C 0 F 11]
  • Onion — 1 small, finely chopped or grated
  • Minced garlic — 1 tbsp
  • Egg whites — 2 tbsp [P 3 C 0 F 0]
  • Cherry tomatoes — 2 cups [P 2 C 14 F 0]
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, paprika, turmeric — to taste

Method

  1. Cook the rice. Simmer in 1 cup salted, turmeric-and-garlic water, covered, ~25 minutes.
  2. Mix the kebab. Combine the beef, onion, garlic, egg whites and spices.
  3. Cook. Spread flat in an oiled pan on medium-high, cover, cook 4 minutes until the juices show and the bottom crisps. Flip, add the cherry tomatoes, and cook 4 more minutes.
  4. Serve. Slice into strips and plate over rice with the tomatoes and garlic yogurt.

What to eat it with

  • The garlic yogurt — yogurt, salt, pepper and lots of garlic powder.
  • A cucumber salad.
  • Warm pita.

Variations

  • Any ground meat: lamb is classic.
  • Spicier: chilli or cayenne in the mix.
  • Lower carb: cauliflower rice.

Honest notes

  • Fibre: about 4g a serving, from the rice and tomatoes.
  • Beef note: 95% lean and the egg-white binder keep the fat at ~6g.
  • Macros: reconcile with the per-serving 388 cal / 28.5g protein listed; no correction needed.