1 (1-pound) flank steak, trimmed
\n2 tsp. vegetable oil
\n1\/4 tsp. salt
\n1\/4 tsp. black pepper
\n1 T. grated peeled fresh ginger
\n3 garlic cloves, minced
\n1 jalape\u00f1o pepper, seeded and minced
\n2 C. vertically sliced onion
\n1 T. curry powder
\n1 tsp. ground coriander
\n1 (141\/2-oz.) can diced tomatoes, undrained
\n1\/2 C. plain low-fat yogurt
\n2 C. hot cooked basmati rice
\nCilantro sprigs (optional)<\/p>\n
Cut steak diagonally across grain into thin slices. Heat oil in a large nonstick skillet over medium-high heat. Add steak, and saut\u00e8 3 minutes. Sprinkle with salt and pepper. Add ginger, garlic, and jalape\u00f1o; saut\u00e8 1 minute. Add onion, curry, and coriander; saut\u00e8 4 minutes. Add tomatoes, and simmer 1 minute or until liquid almost evaporates. Remove from heat, and cool slightly. Stir in yogurt. Serve over rice. Garnish with cilantro, if desired. Note: The onion will not be very soft, add it sooner for a softer onion.<\/p>\n
Yield: 4 servings
\nServing size: 1 C. steak mixture and 1\/2 C. rice<\/p>\n
Calories: 408
\nFat: 13.6g
\nFiber: 3g<\/p>\n","protected":false},"excerpt":{"rendered":"
1 (1-pound) flank steak, trimmed 2 tsp. vegetable oil 1\/4 tsp. salt 1\/4 tsp. black pepper 1 T. grated peeled fresh ginger 3 garlic cloves, minced 1 jalape\u00f1o pepper, seeded and minced 2 C. vertically sliced onion 1 T. curry powder 1 tsp. ground coriander 1 (141\/2-oz.) can diced tomatoes, undrained 1\/2 C. plain low-fat yogurt 2 C. hot cooked basmati rice Cilantro sprigs (optional) Cut steak diagonally across grain into thin slices. Heat oil in a large nonstick skillet…<\/p>\n