Curried Beef and Onions

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4 servings (serving size: 1 cup steak mixture and 1/2 cup rice)


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1 (1-pound) flank steak, trimmed
2 teaspoons vegetable oil
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon grated peeled fresh ginger
3 garlic cloves, minced
1 jalapeño pepper, seeded and minced
2 cups vertically sliced onion
1 tablespoon curry powder
1 teaspoon ground coriander
1 (14 1/2-ounce) can diced tomatoes, undrained
1/2 cup plain low-fat yogurt
2 cups hot cooked basmati rice
Cilantro sprigs (optional)


Cut steak diagonally across grain into thin slices.

Heat oil in a large nonstick skillet over medium-high heat. Add steak, and sauté 3 minutes. Sprinkle with salt and pepper. Add ginger, garlic, and jalapeño; sauté 1 minute. Add onion, curry, and coriander; sauté 4 minutes. Add tomatoes, and simmer 1 minute or until liquid almost evaporates.

Remove from heat, and cool slightly. Stir in yogurt. Serve over rice. Garnish with cilantro, if desired.

Created date

February 2003

Nutritional Information

Calories 408
Caloriesfromfat 30 %
Fat 13.6 g
Satfat 5.2 g
Monofat 5.1 g
Polyfat 1.7 g
Protein 27.5 g
Carbohydrate 43.2 g
Fiber 3 g
Cholesterol 56 mg
Iron 5.1 mg
Sodium 418 mg
Calcium 116 mg