Indian Spiced Beef Filets with Cucumber Raita

Raita (RI-tah) is a popular salad in India and is often used as a cool, refreshing condiment with spicy dishes.


  • 1 cup low-fat plain yogurt, strained (see below)
  • 1/4 cucumber, peeled and seeded
  • 1 large jalapeño pepper, seeded and finely chopped
  • 1 tablespoon lime juice
  • 1 tablespoon snipped fresh cilantro
  • 1 tablespoon snipped fresh mint
  • 1/4 teaspoon salt
    Beef Filets
  • 2 garlic cloves, pressed
  • 1 teaspoon ground cumin
  • 1 teaspoon curry powder
  • 1/2 teaspoon cayenne pepper
  • 1/4 teaspoon salt
  • 2 beef tenderloin filets, 2 inches thick (6-8 ounces each)
  • 1 teaspoon olive oil


  1. For raita, place drained yogurt in Small Batter Bowl. Slice cucumber into 1/4-inch-thick slices; cut each slice in half. Add cucumber, jalapeño pepper, lime juice, cilantro, mint and salt to yogurt; mix well. Cover; refrigerate at least 1 hour to allow flavors to blend.

  2. Meanwhile, for beef filets, combine garlic, cumin, curry powder, cayenne pepper and salt in small bowl; rub evenly over both sides of filets. Cover; refrigerate at least 30 minutes.

  3. Preheat oven to 350°F. Heat oil in (8-in.) Sauté Pan over medium-high heat until hot. Place filets in pan; cook 2 minutes. Turn filets over; place pan in oven. Roast 12-15 minutes or until Pocket Thermometer registers 155°F. Remove filets to Cutting Board; tent with aluminum foil. Let stand 5 minutes (temperature will continue to rise) or until internal temperature reaches 160°F for medium doneness. Cut each filet into slices. Serve with raita.


  • 2  servings

Nutrients per serving:

Calories 400, Total Fat 19 g, Saturated Fat 7 g, Cholesterol 115 mg, Carbohydrate 13 g, Protein 43 g, Sodium 760 mg, Fiber 1 g


U.S. Diabetic exchanges per serving:

 1 starch, 3 low-fat meat (1 carb)

Cook's Tips:

Draining yogurt overnight provides a thicker consistency to the raita and prevents it from becoming watery when the cucumbers are added. To drain yogurt, moisten paper towels with water, squeeze dry and place in bottom of small Stainless Mesh Colander. Place yogurt in colander, then place colander in Stainless (2-qt./2-L) Mixing Bowl. Cover and refrigerate overnight; discard liquid.

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