Special Diet Information
Coumadin® (Warfarin)
This recipe is NOT 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.
"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
Cumin is a thin spindle shaped seed that resembles a caraway seed. It has been used as a spice for millennia. When the spice is ground, it has a slightly hot, piquant flavor that is used in Middle Eastern, Mediterranean, Spanish and Asian cuisines. It was imported to the Americas and is a staple in Mexican and South American recipes.
A little goes a long way and too much can quickly overpower a dish. As with any spice, buying whole seeds and grinding them results in a much fresher 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 be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe makes good leftovers especially as salad. Thinly slice the beef and toss into the beans.
| 1 tsp | olive oil |
| 1 medium | onion (diced) |
| 1 15 ounce can | no salt added black beans (drained and rinsed) |
| 1/2 medium | yellow pepper (diced) |
| 1/2 | lime (juiced) |
| 1/2 tsp | chili powder |
| 1 1/2 tsp | ground cumin |
| 1/8 tsp | cayenne pepper |
| 1/4 tsp | salt |
| fresh ground black pepper (to taste) | |
| 3 medium | green onions (sliced crosswise) |
| 2 4 ounce | flank steak filets |
| spray oil |
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 411 | Calories from Fat 94 |
| % Daily Value |
| Total Fat 11g | 16% |
| Saturated Fat 3g | 17% |
| Monounsaturated Fat 5g | |
| Trans Fat 0g | |
| Cholesterol 48mg | 16% |
| Sodium 374mg | 16% |
| Total Carbohydrates 43g | 14% |
| Dietary Fiber 9g | 37% |
| Sugars 1g | |
| Protein 38g |
| Vitamin A 13% | Vitamin C 272% |
| Calcium 15% | Iron 42% |
| Vitamin K 55 mcg | Potassium 1285 mg |
| Magnesium 117 mg | |