This beef flank steak is served with rice, vegetables 和 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.
营养成分
印度牛腩排 和 大米
卡路里
蛋白质
纤维营养成分
| 卡路里 | 300 | |
|---|---|---|
| 总脂肪 | 7.0 g | |
| 饱和脂肪 | 2.8 g | |
| 反式脂肪 | 0.16 g | |
| 多不饱和脂肪 | 0.6 g | |
| 不饱和脂肪 | 2.8 g | |
| 胆固醇 | 68 mg | |
| 钠 | 389 mg | |
| 总碳水化合物 | 27 g | |
| 膳食纤维 | 4 g | |
| 糖 | 4 g | |
| 蛋白质 | 31 g | |
饮食交流
1 starch, 2 vegetable, 4 lean meat
成分
份 8
服务规模 about 1/2 cup beef (3 ounces cooked beef); rice blend 3/4 cup
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1 beef Flank Steak (about 2 pounds) -
1 cup plain, fat-free Greek yogurt -
2 tablespoons garam masala -
1 tablespoon garlic powder -
一汤匙辣椒粉 -
1茶匙盐 -
2 red onions, cut into slices (1/4 inch thick) -
3汤匙水 -
3杯煮熟的糙米 -
2 cups frozen peas (cooked)
方向
Tip: Click on step to mark as complete.
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Combine yogurt, garam masala, garlic powder, paprika 和 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 和 marinate in refrigerator 6 hours or as long as overnight. -
Remove steak from marinade; discard marinade. Place steak on grid over medium, ash-覆盖 coals. 烧烤, 覆盖, 11 to 16 minutes (over medium heat on preheated gas grill, 覆盖, 16 to 21 minutes) for medium rare (145°F) to medium (160°F) doneness, 把偶尔. Meanwhile, grill onion slices, 覆盖, 11 to 15 minutes. Remove steak from grill; let st和 3 to 5 minutes. -
Meanwhile, heat remaining sauce 和 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 和 peas in large bowl. Divide rice mixture evenly among plates. Serve with beef, onions 和 sauce.
This Heart-Check Certified recipe is brought to you by National Cattlemen’s Beef Association, a contractor to the Beef Checkoff.
