High-protein recipe: Indian steak & rice bowl : The Marbled Meat Club

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High-protein recipe: Indian steak & rice bowl

High-protein recipe: Indian steak & rice bowl

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium, zinc and choline; and a good source of fiber.

INGREDIENTS

1 beef Flank Steak (about 2 pounds)

1 cup Greek-style yogurt

1 tablespoon garlic powder

1 tablespoon ground ginger

1 tablespoon coriander seeds

1 tablespoon ground cumin

1 tablespoon paprika

1-1/2 teaspoons salt

2 red onions, cut into thick slices

3 cups hot cooked rice

2 cups frozen peas, cooked

No. Servings:

8 servings

Cooking time:

30 minutes

INSTRUCTIONS

  1. Combine yogurt, garlic powder, ginger, coriander seeds, cumin, paprika and salt in small bowl. Spread 1/3 cup of mixture over steak. Reserve remaining yogurt mixture for sauce. Marinate steak in refrigerator for 6 hours or as long as overnight.
  2. 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.
  3. Meanwhile, heat remaining sauce in small saucepan over medium heat 2 to 3 minutes. Cut steak lengthwise in half, then across the grin 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.

    NUTRITIONAL INFORMATION FOR INDIAN STEAK & RICE BOWL

    Nutrition information per serving: 320 calories; 7 g fat (3 g saturated fat; 3 g monounsaturated fat); 66 mg cholesterol; 528 mg sodium; 32 g carbohydrate; 3.7 g fiber; 31 g protein; 8.9 mg niacin; 0.7 mg vitamin B6; 1.4 mcg vitamin B12; 4.2 mg iron; 33.8 mcg selenium; 5.1 mg zinc; 104.7 mg choline.
    This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium, zinc and choline; and a good source of fiber.
    Image/recipe courtesy of the Beef Checkoff and www.BeefItsWhatsForDinner.com

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