posted by Terrytx 02-11-103 6:41 AM
* Exported from MasterCook *
Curried Beef and Onions
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Beef
Amount Measure Ingredient -- Preparation Method
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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)
Cut steak diagonally across grain into thin slices.
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.
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). 408 cal, 13.6 g fat, 27.5g pro, 43.2g carb, 3g fiber, 56mg chol, 5.1g iron, 418mg sod,
116mg calc.
Source: Cooking Light-J/F/03