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
- 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.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
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.
- 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
- 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
- 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
- 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
- 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
- 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
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.