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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 NOT 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.

 

"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

The refrigerator light goes on...

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.

Resting Meat (Carryover Cooking)

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.


 

Flank Steak with White Beans



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.

Serve with Sauteed Spinach or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini

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)
1/4 tsp salt
fresh ground black pepper (to taste)
1 cup low sodium chicken or vegetable broth
1/2 cup water
1 tsp honey
8 ounces flank steak
2 Tbsp tapenade
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.

Nutrition Facts

Serving size = 4 ounces beef with beans

Servings = 2

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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  
Cholesterol 52mg 17%
Sodium 614mg 26%
Total Carbohydrates 38g 13%
    Dietary Fiber 11g 43%
    Sugars 5g  
Protein 40g  
Vitamin A 1% Vitamin C 11%
Calcium 16% Iron 31%
Vitamin K 9 mcg Potassium 1110 mg
Magnesium 103 mg