Marinated Flank Steak with Horseradish Raita

Marinated Flank Steak with Horseradish Raita Recipe
This tender, marinated beef is crusted with a dry spice rub and served with spicy-sweet yogurt sauce. The cooling raita also has a little bite of its own.


4 servings (serving size: 3 ounces steak and 1/4 cup raita)

Recipe from

Cooking Light

Nutritional Information

Calories 216
Caloriesfromfat 33 %
Fat 7.8 g
Satfat 2.9 g
Monofat 3.2 g
Polyfat 0.4 g
Protein 27.1 g
Carbohydrate 7.7 g
Fiber 1.6 g
Cholesterol 46 mg
Iron 3.2 mg
Sodium 475 mg
Calcium 165 mg


1 1/2 teaspoons finely grated fresh horseradish root
1/2 teaspoon finely grated peeled fresh ginger
1/4 teaspoon salt
1/4 teaspoon sugar
1 (8-ounce) carton fat-free yogurt
1 tablespoon mustard seeds
2 teaspoons Szechuan peppercorns
1 1/2 teaspoons whole allspice
1 1/2 teaspoons coriander seeds
1 teaspoon cumin seeds
1/2 teaspoon kosher salt
1 (1-pound) flank steak, trimmed
Cooking spray
Fresh parsley sprigs (optional)


To prepare raita, combine first 5 ingredients in a small bowl. Cover and chill.

To prepare steak, combine the mustard seeds and next 4 ingredients (through cumin) in a spice or coffee grinder; pulse until coarsely ground. Stir kosher salt into spice mixture. Rub spice mixture over both sides of steak; cover and chill 4 hours.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add steak; cook 3 minutes on each side or until desired degree of doneness. Place steak on a platter or cutting board; let stand 5 minutes. Cut steak diagonally across grain into thin slices. Serve with raita. Garnish with parsley, if desired.

Floyd Cardoz,

Tabla Restaurant and Bread Bar, New York, New York,

Cooking Light

October 2005
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