Curried Beef and Onions



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

Recipe from

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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


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.