Post by Loupy on Aug 11, 2010 19:18:54 GMT -7
Curried Beef and Rice
makes 4 servings
Ingredients:
1 pound flank steak, trimmed of excess fat
Lowfat cooking spray
1/2 cup green onions, chopped
1 clove garlic, minced
2 tablespoons curry powder
1/2 teaspoon salt
1/4 teaspoon turmeric
2 medium-sized tomatoes, chopped
2 cups cooked rice (or pasta)
Directions:
1. Wash and cook rice according to package instructions.
2. Cut steak diagonally across the grain into thin slices.
3. Spray a large skillet with lowfat cooking spray and heat to medium-high heat.
Add green onions and garlic and sauté for 2 minutes then add curry powder, salt, turmeric and sauté for 1 minute.
4. Add steak and sauté for 6-7 minutes or until done.
5. Stir in tomatoes and reduce heat to low.
6. Cook for 3 minutes until heated through and serve over cooked rice or pasta.
Nutrition Information
Serving Size: 1/4 of recipe (268 g)
Calories 295
Total Fat 9 g
Saturated Fat 4 g
Cholesterol 57 mg
Sodium 382 mg
Total Carbohydrates 26 g
Dietary Fiber 1 g
Sugars 0 g
Protein 26 g
makes 4 servings
Ingredients:
1 pound flank steak, trimmed of excess fat
Lowfat cooking spray
1/2 cup green onions, chopped
1 clove garlic, minced
2 tablespoons curry powder
1/2 teaspoon salt
1/4 teaspoon turmeric
2 medium-sized tomatoes, chopped
2 cups cooked rice (or pasta)
Directions:
1. Wash and cook rice according to package instructions.
2. Cut steak diagonally across the grain into thin slices.
3. Spray a large skillet with lowfat cooking spray and heat to medium-high heat.
Add green onions and garlic and sauté for 2 minutes then add curry powder, salt, turmeric and sauté for 1 minute.
4. Add steak and sauté for 6-7 minutes or until done.
5. Stir in tomatoes and reduce heat to low.
6. Cook for 3 minutes until heated through and serve over cooked rice or pasta.
Nutrition Information
Serving Size: 1/4 of recipe (268 g)
Calories 295
Total Fat 9 g
Saturated Fat 4 g
Cholesterol 57 mg
Sodium 382 mg
Total Carbohydrates 26 g
Dietary Fiber 1 g
Sugars 0 g
Protein 26 g
