Indian Steak & Rice Bowl
  • 30 minutes
  • Makes 8 servings
  • Entrée

Indian Beef Flank Steak & Rice

This beef flank steak is served with rice, vegetables and seasoned yogurt sauce. This Beef. It's What's For Dinner. recipe is certified by the American Heart Association®.

Ingredients

  • 1 beef Flank Steak (about 2 pounds)
  • 1 cup non-fat plain Greek-style yogurt
  • 2 tablespoons garam masala
  • 1 tablespoon garlic powder
  • 1 tablespoon paprika
  • 1 teaspoons salt
  • 3 tablespoons water
  • 2 red onions, cut into thick slices
  • 3 cups hot cooked brown rice
  • 2 cups frozen peas, cooked

Instructions

  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.

Nutrition Information

300 Calories; 7g Total Fat; 2.8g Saturated Fat; 0.6g Polyunsaturated Fat; 2.8g Monounsaturated Fat; 0.2g Trans Fat; 67.7mg Cholesterol; 3.7mg Sodium; 520.2mg Potassium; 30.7g Total carbohydrate; 30.7g Protein; 2.7mg Iron; 8.5mg Niacin; 0.7mg Vitamin B6; 106.5mg Choline; 1.6mcg Vitamin B12; 5.3mg Zinc; 31mcg Selenium; 8.5g Fiber.