This beef flank steak is served with rice, vegetables and seasoned yogurt sauce.
Total Time: 30 minutes (plus 6 + hours marinade)
This Heart-Check Certified recipe is brought to you by National Cattlemen’s Beef Association, a contractor to the Beef Checkoff.
Nutrition Facts
![Calories](/-/media/AHA/Recipe/Recipe-Info-Icons/icon-calories.png?h=26&w=26&sc_lang=en&hash=BB25E1581A028F2570596BEE0AC1A3F6)
Nutrition Facts
Calories | 300 | |
---|---|---|
Total Fat | 7.0 g | |
Saturated Fat | 2.8 g | |
Trans Fat | 0.16 g | |
Polyunsaturated Fat | 0.6 g | |
Monounsaturated Fat | 2.8 g | |
Cholesterol | 68 mg | |
Sodium | 389 mg | |
Total Carbohydrate | 27 g | |
Dietary Fiber | 4 g | |
Sugars | 4 g | |
Protein | 31 g |
Dietary Exchanges
1 starch, 2 vegetable, 4 lean meat
Ingredients
-
1 beef Flank Steak (about 2 pounds) -
1 cup plain, fat-free Greek yogurt -
2 tablespoons garam masala -
1 tablespoon garlic powder -
1 tablespoon paprika -
1 teaspoon salt -
2 red onions, cut into slices (1/4 inch thick) -
3 tablespoons water -
3 cups cooked brown rice -
2 cups frozen peas (cooked)
Directions
-
Combine yogurt, garam masala, garlic powder, paprika and salt in small bowl. Spread 1/3 cup yogurt mixture over steak. Reserve remaining yogurt mixture for sauce. Place beef steak in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight. -
Remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, covered, 11 to 16 minutes (over medium heat on preheated gas grill, covered, 16 to 21 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Meanwhile, grill onion slices, covered, 11 to 15 minutes. Remove steak from grill; let stand 3 to 5 minutes. -
Meanwhile, heat remaining sauce and water in small saucepan over medium heat 2 to 3 minutes. Cut steak lengthwise in half, then across the grain into thin slices. Cut onions into bite-sized pieces. Combine rice and peas in large bowl. Divide rice mixture evenly among plates. Serve with beef, onions and sauce.