Curried Beef and Onions

Yield: 4 (1 cup steak mixture and 1/2 c. rice)
Source: Cooking Light, January/February 2003

INGREDIENTS:

1 (1 lb) flank steak (I used sirloin tip steak), trimmed
2 tsp. vegetable oil
1/4 tsp. salt
1/4 tsp. pepper
1 T. grated peeled fresh ginger
3 garlic cloves, minced
1 jalapeno pepper, seeded and minced
2 c. vertically sliced onion
1 T. curry powder
1 tsp. coriander
1 (14.5 oz) can diced tomatoes, undrained
1/2 c. plain low fat yogurt (I used fat free)
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 sauté 3 minutes. Sprinkle with salt and pepper.
  3. Add ginger, garlic, and jalapeno; sauté 1 minute.
  4. Add onion, curry, and coriander; sauté 4 minutes.
  5. Add tomatoes, and simmer 1 minute or until liquid almost evaporates.
  6. Remove from heat, and cool slightly. Stir in yogurt. Serve over rice. Garnish with cilantro, if desired.

NUTRITIONAL INFO:

Healthy Units: 9 per serving
Calories=408; fat=13.6g; Protein=27.5g; Carb=43.2g; Fiber=3g; Chol=56mg; Iron=5.1mg; Sodium=418mg; Calcium=116mg

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