Curried Beef and Onions

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

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Nutritional Information

Amount per serving
  • Calories: 408
  • Calories from fat: 30%
  • Fat: 13.6g
  • Saturated fat: 5.2g
  • Monounsaturated fat: 5.1g
  • Polyunsaturated fat: 1.7g
  • Protein: 27.5g
  • Carbohydrate: 43.2g
  • Fiber: 3g
  • Cholesterol: 56mg
  • Iron: 5.1mg
  • Sodium: 418mg
  • Calcium: 116mg

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)

Preparation

  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.
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