Indian Beef Flank Steak & Rice

This beef flank steak is served with rice, vegetables and seasoned yogurt sauce. This Beef. It's What's For Dinner. recipe is certified by the American Heart Association®.

  • 30
    min
  • 8
    SERVINGS
  • 300
    Cal
  • 31 g
    Protein

Ingredients:

  • 1 beef Flank Steak (about 2 pounds)
  • 1 cup non-fat plain Greek-style yogurt
  • 2 tablespoons garam masala
  • 1 tablespoon garlic powder
  • 1 tablespoon paprika
  • 1 teaspoons salt
  • 3 tablespoons water
  • 2 red onions, cut into thick slices
  • 3 cups hot cooked brown rice
  • 2 cups frozen peas, cooked

Cooking:

  1. Combine yogurt, garam masala, garlic powder, paprika and salt in small bowl. Spread 1/3 cup yogurt mixture over steak. Reserve remaining yogurt mixture for sauce. Place beef steak in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight.

  2. Remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, covered, 11 to 16 minutes (over medium heat on preheated gas grill, covered, 16 to 21 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Meanwhile, grill onion slices, covered, 11 to 15 minutes. Remove steak from grill; let stand 3 to 5 minutes.

  3. Meanwhile, heat remaining sauce and water in small saucepan over medium heat 2 to 3 minutes. Cut steak lengthwise in half, then across the grain into thin slices. Cut onions into bite-sized pieces. Combine rice and peas in large bowl. Divide rice mixture evenly among plates. Serve with beef, onions and sauce.

300 CALORIES

0 % *

2.8g SAT FAT

0 % DV **

30.7g PROTEIN

0 % DV

2.7 mg IRON

0 % DV

5.3 mg ZINC

0 % DV

* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet

Nutrition information per serving: 300 Calories; 63 Calories from fat; 7g Total Fat (2.8 g Saturated Fat; 0.16 g Trans Fat; 0.6 g Polyunsaturated Fat; 2.8 g Monounsaturated Fat;) 67.7 mg Cholesterol; 3.7 mg Sodium; 30.7 g Total Carbohydrate; 8.5 g Dietary Fiber; 30.7 g Protein; 2.7 mg Iron; 520.2 mg Potassium; 8.5 mg Niacin; 0.7 mg Vitamin B6; 1.6 mcg Vitamin B12; 5.3 mg Zinc; 31 mcg Selenium; 106.5 mg Choline.

This recipe is an excellent source of Dietary Fiber, Protein, Niacin, Vitamin B6, Vitamin B12, Zinc, Selenium, and Choline; and a good source of Iron, and Potassium.

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