Marinated Flank Steak with Horseradish Raita

Yield: 4 servings (serving size: 3 ounces steak and 1/4 cup raita)
Source: Cooking Light Magazine, October 2005
CL Comments: This tender, marinated beef is crusted with a dry spice rub and served with spicy-sweet yogurt sauce. The cooling raita also has a little bite of its own.
Amy's Comments: Really flavorful and SUPER easy. I could not find the sezchuan peppercorns, so I used black peppercorns. If you think you will grind the spices in a mortar/pestle, you're nuts! Definitely use a grinder (I tried the mortar first LOL no way!!!). The raita really makes the dish! I served with Golden Smashed Potatoes.


1 1/2 teaspoons finely grated fresh horseradish root
1/2 teaspoon finely grated peeled fresh ginger
1/4 teaspoon salt
1/4 teaspoon sugar
1 (8-ounce) carton fat-free yogurt

1 tablespoon mustard seeds
2 teaspoons Szechuan peppercorns
1 1/2 teaspoons whole allspice
1 1/2 teaspoons coriander seeds
1 teaspoon cumin seeds
1/2 teaspoon kosher salt
1 (1-pound) flank steak, trimmed
Cooking spray
Fresh parsley sprigs (optional)


  1. To prepare raita, combine first 5 ingredients in a small bowl. Cover and chill.
  2. To prepare steak, combine the mustard seeds and next 4 ingredients (through cumin) in a spice or coffee grinder; pulse until coarsely ground. Stir kosher salt into spice mixture. Rub spice mixture over both sides of steak; cover and chill 4 hours.
  3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add steak; cook 3 minutes on each side or until desired degree of doneness. Place steak on a platter or cutting board; let stand 5 minutes. Cut steak diagonally across grain into thin slices. Serve with raita. Garnish with parsley, if desired.


Healthy Units: 5 per serving or Core
CALORIES 216(33% from fat); FAT 7.8g (sat 2.9g,mono 3.2g,poly 0.4g); PROTEIN 27.1g; CHOLESTEROL 46mg; CALCIUM 165mg; SODIUM 475mg; FIBER 1.6g; IRON 3.2mg; CARBOHYDRATE 7.7g

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