Indian Beef and Cauliflower
Savory Tri-Tip Roast gets a lemony rub before cooking with Indian-spiced cauliflower. Serve with traditional condiments like mango chutney for a delicious meal!
Cook Time: 1 hrs 20 mins
Servings: 8
Ingredients: 9
Ingredients
Garnish:
Preparation
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Step 1
Preheat oven to 425°F. Line shallow roasting pan with parchment paper. Grate lemon peel and juice lemon. Combine lemon peel, 1/2 teaspoon salt and 1/2 teaspoon pepper in a small bowl. Rub onto all surfaces of beef Tri-Tip Roast.
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Step 2
Place cauliflower in a medium bowl. Combine lemon juice, oil, garam masala, turmeric and remaining 1/2 teaspoon salt in a small bowl. Pour onto cauliflower and toss to coat. Arrange cauliflower on pan; place roast on top of cauliflower. Insert ovenproof meat thermometer so tip is centered in thickest part of the roast. Roast in 425°F oven 30 to 40 minutes for medium rare; 40 to 50 minutes for medium doneness.
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Step 3
Remove roast when meat thermometer registers 135°F for medium rare; 150°F for medium. Cauliflower should be tender and browned. Transfer roast to carving board; tent loosely with aluminum foil. Let stand for 20 to 25 minutes. (Temperature will continue to rise about 10°F to reach 145°F for medium rare, and 160°F for medium.)
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Step 4
Carve roast into slices; season with salt and freshly ground black pepper, as desired. Serve with traditional Indian condiments such as mango chutney or raita, as desired.
Nutrition Information
191 Calories
3g SAT FAT
24g PROTEIN
1.9 mg IRON
4.2 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving: 191 Calories; 81 Calories from fat; 9g Total Fat (3 g Saturated Fat; 5 g Monounsaturated Fat;) 66 mg Cholesterol; 360 mg Sodium; 4 g Total Carbohydrate; 1.6 g Dietary Fiber; 24 g Protein; 1.9 mg Iron; 6.5 mg NE Niacin; 0.5 mg Vitamin B6; 1.3 mcg Vitamin B12; 4.2 mg Zinc; 26.3 mcg Selenium; 87.4 mg Choline.
This recipe is an excellent source of Protein, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Iron, and Choline.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
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