This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"If you are a dreamer,come in. If you are a dreamer, a wisher, a liar, a hoper, a prayer, a magic-bean-buyer. If you're a pretender, come sit by my fire, for we have some flax-golden tales to spin. Come in! Come in!"
-Shel Silverstein, Poet
I like a lot of different flavors but I especially love a dish that is full of savory umami taste. This dish is an umami bomb with the sage, rosemary, beans, olives and steak.
When cooking meats, it is important to remove them from the heat a little early. Flank steak should be allowed to “rest“ for 5 – 10 minutes, but a larger cut needs to rest for at least 15 minutes.
After removing meat from the oven or grill, the internal temperature of the meat continues to rise (some people call this carryover cooking). Without the continued high temperature of the oven, the external temperature of the meat decreases, however, and the result is redistribution of the juices in the meat, making it both easier to carve as well as more succulent.
If you are cooking with an instant thermometer, figure that the internal temperature in a smaller piece of meat will increase by about 15 degrees and a larger piece by about 10 degrees while it rests. For example, after cooking a pork tenderloin to 135°F in the oven the temperature will rise to 145 – 150°F as it rests.
Servings = 2 | Serving size =4 ounces beef with beans
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe makes good leftovers. Reheat gently.
|1 tsp||olive oil|
|1 clove||garlic (minced)|
|1/2 ounce||prosciutto (minced)|
|1 small||onion (diced)|
|1 15 ounce can||no salt added white beans (drained and rinsed)|
|1 tsp||fresh rosemary|
|1 Tbsp||fresh sage (coarsely chopped)|
|fresh ground black pepper (to taste)|
|1 cup||low sodium chicken or vegetable broth|
|8 ounces||flank steak|
|spray olive oil|
Place olive oil in large skillet over medium heat. Add the garlic and prosciutto and cook for 2 minutes, stirring frequently.
Add the onion and continue cooking, stirring frequently, for another 3 minutes. Add the beans, and toss for one minute. Add rosemary, sage, salt, pepper, chicken stock, and honey, and reduce heat to medium-low.
Meanwhile, preheat oven to 425 degrees. Cook bean and spice mixture, simmering gently and stirring occasionally, for 20 minutes, or until approximately 1/3 cup liquid remains.
When the oven is preheated, spread 1/2 of the tapenade on top of the flank steak. Spray the skillet lightly with olive oil and place flank steak in the skillet, tapenade side DOWN. Place in oven and cook for 8-10 minutes.
Spread the remaining tapenade on top of the flank steak and turn, then continue cooking for 5-7 minutes for medium-rare.
Remove flank steak from the oven and place it on a cutting board. While the flank steak is resting, divide the white bean mixture between two plates.
Slice flank steak thinly and place on top of white beans. Top with the jus that is on the cutting board and serve.
Serving size = 4 ounces beef with beans
Servings = 2
Amount Per Serving
|Calories 431||Calories from Fat 123|
|% Daily Value|
|Total Fat 14g||21%|
|Saturated Fat 4g||21%|
|Monounsaturated Fat 7g|
|Trans Fat 0g|
|Total Carbohydrates 38g||13%|
|Dietary Fiber 11g||43%|
|Vitamin A 1%||Vitamin C 11%|
|Calcium 16%||Iron 31%|
|Vitamin K 9 mcg||Potassium 1110 mg|
|Magnesium 103 mg|