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Marinated Flank Steak with Horseradish Raita

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.

Cooking Light OCTOBER 2005

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


  • Raita:
  • 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
  • Steak:
  • 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.

Nutritional Information

Amount per serving
  • Calories: 216
  • Calories from fat: 33%
  • Fat: 7.8g
  • Saturated fat: 2.9g
  • Monounsaturated fat: 3.2g
  • Polyunsaturated fat: 0.4g
  • Protein: 27.1g
  • Carbohydrate: 7.7g
  • Fiber: 1.6g
  • Cholesterol: 46mg
  • Iron: 3.2mg
  • Sodium: 475mg
  • Calcium: 165mg

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Marinated Flank Steak with Horseradish Raita recipe