CURRIED BEEF AND RICE
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:
. 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 FACTS:
Serving Size: 1/4 of recipe (268 g)
Servings Per Recipe: 4
Amount per serving
Calories 295
Calories from fat 80
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
Vitamin A 8%
Vitamin C 25%
Calcium 4%
Iron 20%
King County Washington Public Health - www.metrokc.gov
|
