Cowboy Flank Steak with Sweet and Smoky Beans

Gluten Free
Dairy Free
Very Healthy
Health score
71%
Cowboy Flank Steak with Sweet and Smoky Beans
45 min.
4
371kcal

Suggestions

Ingredients

  • teaspoon pepper black freshly ground
  • tablespoon brown sugar 
  • 4.5 ounce chiles green undrained chopped canned
  • 16 ounce pinto beans rinsed drained canned
  • 0.5 teaspoon chipotle chile powder 
  • pound flank steak trimmed
  • 0.3 teaspoon ground cinnamon 
  • 0.4 teaspoon kosher salt 
  • tablespoon blackstrap molasses 
  • tablespoon olive oil 
  • teaspoon oregano dried
  • cup bell pepper red chopped
  • servings garlic-roasted broccoli 
  • tablespoon paprika smoked
  • 0.8 cup lower-sodium tomato puree 
  • cup onion yellow chopped

Equipment

  • bowl
  • frying pan
  • sauce pan
  • grill
  • grill pan

Directions

  1. Heat a large saucepan over medium heat.
  2. Add 1 tablespoon oil; swirl to coat.
  3. Add onion and red bell pepper; saut 4 minutes or until slightly tender. Stir in tomato puree and next 6 ingredients (through green chiles). Cover and simmer 15 minutes, stirring occasionally.
  4. Heat a grill pan over high heat.
  5. Combine paprika and next 3 ingredients (through salt) in a small bowl; rub spice mixture evenly over steak. Coat pan with cooking spray.
  6. Add steak to pan; grill 6 minutes on each side or until desired degree of doneness.
  7. Let stand 5 minutes.
  8. Cut steak diagonally across grain into thin slices.
  9. Serve with beans.

Nutrition Facts

Calories371kcal
Protein33.87%
Fat24.93%
Carbs41.2%

Properties

Glycemic Index
58.75
Glycemic Load
8.74
Inflammation Score
-10
Nutrition Score
30.057825917783%

Flavonoids

Apigenin
0.01mg
Luteolin
0.24mg
Isorhamnetin
2mg
Kaempferol
0.31mg
Myricetin
0.06mg
Quercetin
10.28mg

Nutrients percent of daily need

Calories:370.55kcal
18.53%
Fat:10.46g
16.09%
Saturated Fat:3.09g
19.34%
Carbohydrates:38.89g
12.96%
Net Carbohydrates:29.48g
10.72%
Sugar:13.93g
15.47%
Cholesterol:68.04mg
22.68%
Sodium:730.71mg
31.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.97g
63.94%
Vitamin C:68.52mg
83.05%
Vitamin B6:1.14mg
57.14%
Selenium:35.64µg
50.92%
Vitamin A:2331.64IU
46.63%
Vitamin B3:8.97mg
44.87%
Manganese:0.82mg
40.85%
Phosphorus:391.2mg
39.12%
Fiber:9.41g
37.64%
Zinc:5.49mg
36.62%
Potassium:1230.85mg
35.17%
Iron:5.9mg
32.77%
Magnesium:101.93mg
25.48%
Vitamin E:3.65mg
24.36%
Copper:0.49mg
24.35%
Folate:91.57µg
22.89%
Vitamin B12:1.03µg
17.2%
Vitamin B2:0.27mg
15.79%
Calcium:143.04mg
14.3%
Vitamin K:14.93µg
14.22%
Vitamin B1:0.21mg
13.99%
Vitamin B5:1.4mg
13.97%
Source:My Recipes