Print Recipe
Indian Beef Flank Steak and Rice
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Prep Time :
0 sec
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Servings :
8
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Serving Size :
about 1/2 cup beef (3 ounces cooked beef); rice blend 3/4 cup
Ingredients
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1 beef Flank Steak (about 2 pounds) -
1 cup plain, fat-free Greek yogurt -
2 tablespoons garam masala -
1 tablespoon garlic powder -
1 tablespoon paprika -
1 teaspoon salt -
2 red onions, cut into slices (1/4 inch thick) -
3 tablespoons water -
3 cups cooked brown rice -
2 cups frozen peas (cooked)
Directions
Tip: Click on step to mark as complete.
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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. -
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. -
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.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 300 | |
|---|---|---|
| Total Fat | 7.0 g | |
| Saturated Fat | 2.8 g | |
| Trans Fat | 0.16 g | |
| Polyunsaturated Fat | 0.6 g | |
| Monounsaturated Fat | 2.8 g | |
| Cholesterol | 68 mg | |
| Sodium | 389 mg | |
| Total Carbohydrate | 27 g | |
| Dietary Fiber | 4 g | |
| Sugars | 4 g | |
| Protein | 31 g | |
Dietary Exchanges
1 starch, 2 vegetable, 4 lean meat
-
Prep Time :
0 sec
-
Servings :
8
-
Serving Size :
about 1/2 cup beef (3 ounces cooked beef); rice blend 3/4 cup
Ingredients
-
1 beef Flank Steak (about 2 pounds) -
1 cup plain, fat-free Greek yogurt -
2 tablespoons garam masala -
1 tablespoon garlic powder -
1 tablespoon paprika -
1 teaspoon salt -
2 red onions, cut into slices (1/4 inch thick) -
3 tablespoons water -
3 cups cooked brown rice -
2 cups frozen peas (cooked)
Directions
Tip: Click on step to mark as complete.
-
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. -
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. -
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.
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