Persian · dinner, lunch

Kabab Chenjeh (Persian Veal Kebab Skewers)

کباب چنجه

Video by آموزش آشپزی با سرآشپز سمیر Head Chef Samir on YouTube, in Persian · Open on YouTube

35 min · plus at least 6 hours marinatingServes 4499 kcal a serve
  • Low carb (0.8 g net carbs) but not keto: 55% of the energy is from fat, and keto meals get about 60% or more
  • Gluten-free ingredients
  • Nut-free

Contains: Milk. Check labels on stock, sauces and spice mixes.

About 51 g protein and under 1 g net carbs a serve: veal loin marinated in onion juice, salt, pepper and a spoonful each of yoghurt and cream, then grilled, with no sugar or starch. Rich in vitamin B12, zinc and selenium.

Printable PDFA4

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Ingredients 8

Method

The cook speaks Persian; every step is written here in English. Tap a time to watch that step in the video. The video’s English subtitles come on by themselves.

  1. Choose veal striploin with bright red meat and white fat. Trim it and cut it across the grain into slices 3–4 cm thick; cutting along the grain makes the kebab tough. 0:10
  2. Pound each slice gently, still across the grain, to break up the fibres, then cut it across the grain again into chunky kebab pieces. 2:01
  3. For each kilo of meat, toss 150 g thinly sliced onion with 12 g salt, 2 g mixed black and red pepper, a heaped spoon of yoghurt and one of cream. Squeeze the onion hard with your hands until its juice runs. 3:35
  4. Add the meat and mix so the onion juice coats every piece. Do not add oil. Cover and refrigerate at least 6 hours; longer makes it more tender. 4:36
  5. Lift the meat out of the onion and thread it onto flat skewers with the softer sides facing up and down. Tap the skewered meat lightly on both sides with a meat mallet, then press the sides in with a knife so each kebab is neat and even. 5:42
  6. Grill over gentle charcoal heat, turning. When half cooked, brush with butter, then finish until browned outside and juicy inside. 7:50

Tip. Serve with grilled tomatoes, fresh herbs and onion; chelow rice or lavash is the usual partner, a big salad keeps it low in carbs. Serves 4 is our estimate for 1 kg of meat. Lamb loin works the same way.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy499 kcal2,090 kJ
Protein51 g102% of a day
Fibre0.2 g1% of a day
Carbohydrate1 g0.8 g net · 0.5 g sugars0% of a day
Fat31 g13 g saturated39% of a day
Sodium1,280 mg56% of a day

Where the energy comes from one serve

  • Net carbs 1%
  • Protein 42%
  • Fat 57%

Very low carb: under 10% of the energy is from carbs.

One serve has about 56% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High119%

2.8 µg a serve, mostly from veal striploin (99%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Selenium High103%

57 µg a serve, mostly from veal striploin (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Zinc High91%

10 mg a serve, mostly from veal striploin (99%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B6 High67%

1.1 mg a serve, mostly from veal striploin (99%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Iron Source19%

3.5 mg a serve, mostly from veal striploin (97%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Potassium Source14%

660 mg a serve, mostly from veal striploin (96%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium Source11%

47 mg a serve, mostly from veal striploin (95%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Show the other 8
Omega-37%

0.1 g a serve, mostly from veal striploin (79%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin E6%

0.9 mg a serve, mostly from veal striploin (79%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin A5%

47 µg a serve, mostly from butter (51%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Folate5%

18 µg a serve, mostly from veal striploin (92%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Calcium4%

46 mg a serve, mostly from veal striploin (73%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin K3%

3.8 µg a serve, mostly from veal striploin (74%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin D1%

0.3 µg a serve, mostly from veal striploin (71%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin C0%

0.3 mg a serve, mostly from onion (85%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by آموزش آشپزی با سرآشپز سمیر Head Chef Samir; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.