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.

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

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the 木瓜直播. See full terms of use.

木瓜直播