Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT 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.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"To eat steak rare... represents both a nature and a morality." -Roland Barthes, Philosopher

The refrigerator light goes on...

Simple, simple, simple. This great steak dish takes all of about 20 or 25 minutes to make and is so satisfying. If you want it a bit spicier, you can add more (or less) cayenne pepper, but your favorite hot sauce can give it an altogether different flavor.


Cumin Dusted Flank Steak with Black Beans

Servings: 2 | Serving size: 4 ounces steak with black beans

Cooking Time: 30 Minutes

This recipe can easily be multiplied and makes good leftovers. Try tossing the thinly sliced steak and leftover beans into a salad.


Place a large skillet in the oven and preheat to 425°F.

While the oven is preheating place the olive oil in a second large skillet over medium-high heat. Add the onion and cook for about 5 minutes stirring frequently.

Add the black beans and cook for about 3 minutes.

Add the yellow pepper, lime juice, chili powder, 1/2 teaspoon ground cumin, cayenne pepper, salt and pepper and toss well. Reduce the heat to low. Add the green onions and toss.

Dust the steaks with the remaining 1 teaspoon ground cumin. Remove the pan from the oven and spray with oil. Place the steaks in the pan and return the pan to the oven. Cook on the first side for about 8 - 9 minutes.

Turn and cook for another 6 - 8 minutes. Remove the steak from the oven and let rest for about 3 minutes. Slice and serve the steak with the black beans.

Nutrition Facts

Serving size: 4 ounces steak with black beans

Servings: 2

Amount Per Serving

Calories 390 Calories from Fat 81
  % Daily Value
Total Fat 9g 12%
    Saturated Fat 3g 14%
    Monounsaturated Fat 4g
    Trans Fat 0g
Cholesterol 70mg 23%
Sodium 380mg 17%
Total Carbohydrates 41g 15%
    Dietary Fiber 13g 48%
    Sugars 4g
Protein 37g
Vitamin A 3% Vitamin C 74%
Calcium 8% Iron 29%
Vitamin K 50mcg Potassium 1100mg