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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free beer in this dish.

 

"Everything we do is a choice. Oatmeal or cereal. Highway or side streets. Kiss her or keep her. We make choices and we live with the consequences. If someone gets hurt along the way we ask for forgiveness. It's the best anyone can do."
-The Piemaker

The refrigerator light goes on...

This is a great mix of flavors. Slightly sweet but bitter chocolate. Salt. Pungent spices. Savory beef. Tart limes. All of this comes together in a great piece of beef and a silky sauce. Yum!

Flank Steak

Flank steak is one of my favorite cuts and has only about six grams of fat in each serving. It is less tender than some cuts because it comes form an area that gets more muscular action, but marinated and cooked quickly over high heat it makes for a truly succulent steak. Flank steak also works well in stews because it tenderizes quickly during the stewing process.

4 ounces lean beef flank steak = 158 calories, 6 g fat, 2 g sat fat, 2 g mono fat, 24 g protein, 0 g carbohydrates, 62 mg sodium, 37 mg cholesterol, Vitamin K 1 mcg


 

Cocoa Crusted Steak



Servings = 2 | Serving size =4 ounces steak with sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes great leftovers on salads or in sandwiches and keeps for 3-4 days.

Serve with Jalapeno Mashed Potatoes or Mexican Rice or Mexican Rice - Low Sodium Version or Paprika Potatoes

AND

Serve with Cole Slaw or Candied Carrots or Healthy Caesar Salad or Iceberg Wedge Salad with Blue Cheese Dressing or Catalan Spinach

2 Tbsp unsweetened cocoa powder
1 tsp ground cumin
1/4 tsp salt
fresh ground black pepper (to taste)
1/8 tsp cayenne pepper
1/2 tsp paprika
8 ounces skirt steak or flank steak
1 tsp olive oil
1/4 cup beer or gluten-free beer
2 tsp unsalted butter
2 lime wedges

Preheat the oven to 400F. Place a large skillet in the oven.

Place the cocoa, cumin, salt, pepper, cayenne and paprika in a bowl. Blend well.

Use a paper towel to pat the steak dry.

Place the cocoa rub on a plate and then place the steak on the plate with the rub.

Press down on the steak and then turn multiple times to coat the steak well.

Place the olive oil in the heated pan.

Add the steak to the pan and cook for about 7 minutes on the first side and turn.

Cook for another 7 to 10 minutes (for medium rare).

Remove the pan from the oven and set the steak aside to rest.

Place the pan over medium high heat. Add the beer.

Deglaze the pan using a whisk and reduce the sauce by about half.

Add the butter and whisk until smooth and serve over the steak.

Serve each portion with a lime wedge.

Nutrition Facts

Serving size = 4 ounces steak with sauce

Servings = 2

.

Amount Per Serving

Calories 261 Calories from Fat 138
  % Daily Value
Total Fat 15g 24%
    Saturated Fat 5g 25%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 50mg 15%
Sodium 357mg 16%
Total Carbohydrates 4g 1%
    Dietary Fiber 2g 8%
    Sugars 0g  
Protein 25g  
Vitamin A 9% Vitamin C 1%
Calcium 6% Iron 17%
Vitamin K 2 mcg Potassium 496 mg
Magnesium 59 mg