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Curried Beef and Onions

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

Ingredients

  • 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)

Nutrition 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

How to Make It

  1. Cut steak diagonally across grain into thin slices.

  2. 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.

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