How to make Indian flank steak and rice – Chicago Sun-Times

November 25, 2022

Celebrate family night with Indian flank steak and rice.
Cattlemen’s Beef Board
Makes 8 servings
Preparation time: 10 minutes; marinating time: 6 hours to overnight
Cooking time: 11 to 21 minutes
1 cup nonfat plain Greek-style yogurt
2 tablespoons garam masala
1 tablespoon garlic powder
1 tablespoon paprika
1 teaspoon coarse salt
1 beef flank steak (about 2 pounds)
3 tablespoons water
2 red onions, cut into thick slices
3 cups hot cooked brown rice
2 cups frozen peas, cooked
Combine yogurt, garam masala, garlic powder, paprika and salt in medium bowl. Spread 1/3 cup yogurt mixture over steak. Reserve remaining yogurt mixture for sauce. Place 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 grill over medium, ash-covered coals. Grill, covered, 11 to 16 minutes (or 16 to 21 minutes over medium heat on preheated gas grill), turning occasionally, for medium-rare to medium doneness. Meanwhile, grill onion slices, covered, 11 to 15 minutes. Remove steak and onions 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-size pieces. Combine rice and peas in large bowl. Divide rice mixture evenly among plates. Serve with beef, onions and sauce.
Per serving: 302 calories, 29 grams protein, 8 grams fat (23% calories from fat), 3 grams saturated fat, 29 grams carbohydrate, 65 milligrams cholesterol, 289 milligrams sodium, 4 grams fiber.
Carb count: 2.
Makes 6 servings
Preparation time: 15 minutes
Cooking time: about 20 minutes
12 ounces pappardelle or linguine pasta
2 medium carrots, chopped
1/2 cup unsalted chicken broth, divided
2 teaspoons olive oil
1 medium onion, chopped
1 teaspoon minced garlic
1 1/3 pounds ground turkey breast
1 teaspoon dried crushed (or 2 teaspoons fresh) rosemary
1/2 teaspoon coarse salt
1/2 teaspoon pepper
2 cups no-salt-added or regular marinara sauce
Freshly grated Parmesan cheese to taste
Cook pasta according to directions; drain. Cover and microwave carrots and 1 tablespoon broth 2 minutes on high. Meanwhile, in a large, nonstick skillet, heat oil on medium. Add carrots, onion and garlic to skillet. Cook 6 minutes or until vegetables are softened. Add turkey, rosemary, salt and pepper; cook 6 minutes or until turkey is no longer pink. Add remaining broth; simmer, uncovered, 3 minutes. Stir in marinara sauce; reduce heat to low and simmer, covered, 4 minutes to blend flavors. Spoon sauce over pasta; serve with Parmesan.
Per serving: 402 calories, 33 grams protein, 5 grams fat (12% calories from fat), 0.8 gram saturated fat, 54 grams carbohydrate, 59 milligrams cholesterol, 329 milligrams sodium, 4 grams fiber.
Carb count: 3.5.
Makes 6 servings
Preparation time: 10 minutes
Cooking time: less than 30 minutes
1 1/2 pounds firm whitefish such as halibut or striped bass
1 tablespoon olive oil
1/2 cup finely chopped onion
1 (14-ounce) can diced tomatoes, drained
1/2 cup Kalamata olives, sliced lengthwise
2 tablespoons dry white wine
1 teaspoon dried basil
1/2 teaspoon garlic powder
1/4 teaspoon dried thyme
Heat oven to 375 degrees. Place fish in a single layer in large baking dish coated with cooking spray. Bake 15 minutes. Meanwhile, heat oil in medium saucepan on medium. Add onion; cook and stir 5 minutes or until softened. Add tomatoes, olives, wine, basil, garlic powder and thyme; simmer 3 minutes. Spoon sauce over fish. Bake 5 more minutes or until fish is opaque throughout.
Per serving: 172 calories, 22 grams protein, 6 grams fat (34% calories from fat), 0.6 gram saturated fat, 5 grams carbohydrate, 56 milligrams cholesterol, 334 milligrams sodium, 1 gram fiber.
Carb count: 0.5.
Go meatless: Combine 3 1/2 cups sofrito with 3 cups canned reduced-sodium black beans (rinsed) in a blender; blend until smooth. Pour into Dutch oven. Add 7 cups water and 3 more cups rinsed black beans, 2 1/2 cups diced potatoes (3 medium), 2 tablespoons white wine vinegar, 1 tablespoon cumin, 1 teaspoon dried oregano, 1 bay leaf and 1/2 teaspoon coarse salt. Bring to a simmer; reduce heat to medium-low and simmer, covered, 20 minutes or until potatoes are soft. Remove bay leaf. Garnish each serving with diced red onion and diced green bell pepper.
Evenly top 4 (8-inch) whole-grain tortillas with 1/4 cup shredded 50% light cheddar cheese, 1/2 cup shredded cooked chicken, 2 tablespoons chopped fresh cilantro and 1 tablespoon canned chopped mild green chiles. Cover each with another tortilla; press down gently. One at a time, brown in a large nonstick skillet on medium-high 2 minutes per side or until golden and cheese is melted. Cut into wedges and serve. Add vegetarian refried beans and baby carrots with dip.


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