Indian Beef Flank Steak and Rice

Indian Beef Flank Steak and Rice

Calories

300 Per Serving

Protein

31g Per Serving

Fiber

4g Per Serving

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

Ingredients

Servings 8 Serving Size about 1/2 cup beef (3 ounces cooked beef); rice blend 3/4 cup

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掳F) to medium (160掳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.

This Heart-Check Certified recipe is brought to you by National Cattlemen鈥檚 Beef Association, a contractor to the Beef Checkoff.

Indian Beef Flank Steak and Rice

Calories

300 Per Serving

Protein

31g Per Serving

Fiber

4g Per Serving

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

Ingredients

Servings 8 Serving Size about 1/2 cup beef (3 ounces cooked beef); rice blend 3/4 cup

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掳F) to medium (160掳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.

This Heart-Check Certified recipe is brought to you by National Cattlemen鈥檚 Beef Association, a contractor to the Beef Checkoff.

蜜芽传媒 recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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