1. Recipes
  2. Indian Beef Flank Steak & Rice

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®.

  • 30
    min
  • 8
    SERVINGS
  • 300
    Cal
  • 31 g
    Protein

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

Cooking:

  1. Combine yogurt, garam masala, garlic powder, paprika and salt in small bowl. Spread 1/3 cup yogurt mixture over beef Flank 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.

300 CALORIES

0 % *

2.8g SAT FAT

0 % DV **

30.7g PROTEIN

0 % DV

2.7 mg IRON

0 % DV

5.3 mg ZINC

0 % DV

* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet

Nutrition information per serving: 300 Calories; 63 Calories from fat; 7g Total Fat (2.8 g Saturated Fat; 0.16 g Trans Fat; 0.6 g Polyunsaturated Fat; 2.8 g Monounsaturated Fat;) 67.7 mg Cholesterol; 3.7 mg Sodium; 30.7 g Total Carbohydrate; 8.5 g Dietary Fiber; 30.7 g Protein; 2.7 mg Iron; 520.2 mg Potassium; 8.5 mg NE Niacin; 0.7 mg Vitamin B6; 1.6 mcg Vitamin B12; 5.3 mg Zinc; 31 mcg Selenium; 106.5 mg Choline.

This recipe is an excellent source of Dietary Fiber, Protein, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Iron, Potassium, and Choline.

Explore Hundreds of Recipes

Beef. It's What's for Dinner. is your source for hundreds more beef recipes, all designed with you in mind. We keep it simple, we keep it savory. Browse to find new family favorites, then just sit back and let the compliments come rolling in!

Visit BeefItsWhatsForDinner.com

BIWFD Logo