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Curried Beef and Onions

Source of Recipe


Cooking Light-J/F/03






List of 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 cloves garlic, minced
  
• 1 jalapeno 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)
  






Instructions



1. Cut steak diagonally across grain into thin slices.
   
   
2. Heat oil in a large nonstick skillet over medium-high heat. Add steak, and saute 3 minutes. Sprinkle with salt and pepper. Add ginger, garlic, and jalapeno; saute 1 minute. Add onion, curry, and coriander; saute 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.
   
   
4. Yield: 4 servings (serving size: 1 cup steak mixture and 1/2 cup rice). 408 cal, 13.6 g fat, 27.5g pro, 43.2g carb, 3g fiber, 56mg chol, 5.1g iron, 418mg sod, 116mg calc.