Thursday, April 30, 2009

Curried Beef and Onions

This is another long time favorite of ours. It's cheap, simple to make, and can be made year round. It also smells delicious while it's cooking.

Curried Beef and Onions


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.

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

CALORIES 408 (30% from fat); FAT 13.6g (sat 5.2g,mono 5.1g,poly 1.7g); IRON 5.1mg; CHOLESTEROL 56mg; CALCIUM 116mg; CARBOHYDRATE 43.2g; SODIUM 418mg; PROTEIN 27.5g; FIBER 3g

Cooking Light, JANUARY 2003

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