Beef Curry and Rice – Healthy Weight Loss Recipe


(makes 4 servings)


Ingredients: Nutrition Facts for Curried Beef and Rice
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1 pound flank steak, trimmed of excess fat

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Lowfat cooking spray

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1/2 cup green onions, chopped

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1 clove garlic, minced

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2 tablespoons curry powder

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1/2 teaspoon salt

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1/4 teaspoon turmeric

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2 medium-sized tomatoes, chopped

small bullet 2 cups cooked rice (or pasta)


1. 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.


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%

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  1. Avatar

    If white rice is like eating bread, and bread is a no-no, then what’s with always showing bread and rice when there are other carbs that are considered clean.

    • ShapeFit

      Hi Chocovich – There are some types of white rice that have a lower glycemic index, like Basmati rice. Brown rice has a glycemic index of 55, making it a low-glycemic index food. Basmati rice has a glycemic index of 52 which also makes it a low-glycemic food. The key is choosing the right types of foods for your body.

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