Nutrition Facts
Nutrition Facts
Calories | 300 | |
---|---|---|
Total Fat | 7.0 g | |
Saturated Fat | 2.8 g | |
Trans Fat | 0.16 g | |
Polyunsaturated Fat | 0.6 g | |
Monounsaturated Fat | 2.8 g | |
Cholesterol | 68 mg | |
Sodium | 389 mg | |
Total Carbohydrate | 27 g | |
Dietary Fiber | 4 g | |
Sugars | 4 g | |
Protein | 31 g |
Dietary Exchanges
淀粉1份,蔬菜2份,瘦肉4份
Ingredients
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1块牛腩牛排(约2磅) -
一杯原味无脂希腊酸奶 -
两汤匙印度咖喱 -
一汤匙大蒜粉 -
1 tablespoon paprika -
1 teaspoon salt -
2个红洋葱,切成片(1/4英寸厚) -
3 tablespoons water -
3 cups cooked brown rice -
2杯冷冻豌豆(煮熟的)
Directions
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将酸奶,印度咖喱粉,大蒜粉,辣椒粉和盐混合在一个小碗里. 将1/3杯酸奶混合物涂在牛排上. 把剩下的酸奶混合物留作酱汁. Place beef steak in food-safe plastic bag; turn steak to coat. 将包装袋密封,放入冰箱腌制6小时或过夜. -
Remove steak from marinade; discard marinade. 将牛排放在网格上,盖上灰的煤. Grill, covered, 在预热好的燃气烤架上用中火加热11至16分钟, covered, 16到21分钟),中等熟度(145°F)到中等熟度(160°F), turning occasionally. 同时,盖好洋葱片,烤11到15分钟. Remove steak from grill; let stand 3 to 5 minutes. -
同时,在小炖锅中用中火加热剩下的酱汁和水2到3分钟. 把牛排纵向切成两半,然后顺着纹理切成薄片. 把洋葱切成一口大小. 在大碗里混合米饭和豌豆. 把米饭均匀地分装在盘子里. 配上牛肉、洋葱和酱汁.