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.

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°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.

This Heart-Check Certified recipe is brought to you by National Cattlemen’s 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°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.

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