This recipe was originally in Cooking Light magazine's January 2003 issue. I decided to try it tonight and it came out really nicely. I forgot to buy a fresh jalapeño pepper, so I used a chipotle, and I used top round instead of flank steak because of the selection at the store, but otherwise I followed the recipe exactly.
Curried Beef and Onions
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
Directions:
- 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.
Notes:
I think it could use just a little bit more salt. I'll probably go with 1/2 teaspoon next time instead of 1/4. Nutritional information below comes from the web site linked at the top of this post. I'll try to include nutritional info whenever it's available for the recipes I cook.
Nutritional Information
- Calories: 408 (30% from fat)
- Fat: 13.6g (sat 5.2g,mono 5.1g,poly 1.7g)
- Protein: 27.5g
- Carbohydrate: 43.2g
- Fiber: 3g
- Cholesterol: 56mg
- Iron: 5.1mg
- Sodium: 418mg
- Calcium: 116mg
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