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Indian Beef Flank Steak and Rice

Indian Beef Flank Steak & Rice
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Indian Beef Flank Steak and Rice

This beef flank steak is served with rice, vegetables and seasoned yogurt sauce.

Total Time: 30 minutes (plus 6 + hours marinade)

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

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.

  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.
  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.

Nutrition Facts

Indian Beef Flank Steak and Rice
CaloriesCalories
300 Per Serving
ProteinProtein
31g Per Serving
FiberFiber
4g Per Serving

Nutrition 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

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

This beef flank steak is served with rice, vegetables and seasoned yogurt sauce.

Total Time: 30 minutes (plus 6 + hours marinade)

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

Nutrition Facts

Indian Beef Flank Steak and Rice
CaloriesCalories
300 Per Serving
ProteinProtein
31g Per Serving
FiberFiber
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.

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

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