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


Get ready to tantalize your taste buds with this mouthwatering Cowboy Flank Steak with Sweet and Smoky Beans! Perfect for a hearty lunch or a satisfying dinner, this dish brings together the robust flavors of grilled flank steak and a delightful medley of sweet and smoky beans. With a health score of 71, you can indulge without the guilt, as this recipe is both gluten-free and dairy-free, making it a fantastic choice for those with dietary restrictions.

In just 45 minutes, you can whip up a meal that serves four, with each serving clocking in at a modest 371 calories. The combination of spices, including chipotle chile powder and smoked paprika, adds a depth of flavor that will have everyone coming back for seconds. Plus, the addition of pinto beans not only enhances the dish's heartiness but also packs in protein and fiber, making it a very healthy option.

Whether you're firing up the grill for a weekend gathering or simply looking to impress your family with a delicious homemade meal, this Cowboy Flank Steak with Sweet and Smoky Beans is sure to become a new favorite. So grab your apron and get ready to create a dish that’s as flavorful as it is nutritious!

Ingredients

  • teaspoon pepper black freshly ground
  • tablespoon brown sugar 
  • 4.5 ounce chilis green undrained chopped canned
  • 16 ounce pinto beans rinsed drained canned
  • 0.5 teaspoon chipotle sauce 
  • 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 roasted garlic 
  • tablespoon paprika smoked
  • 0.8 cup tomato purée 
  • 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