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Steak With Rice Beans And Plantains Recipe
|Flank steak||1 1⁄2 Pound, trimmed and cut crosswise into 4 pieces|
|Onion||1 , sliced|
|Canned low sodium beef broth||14 1⁄2 Ounce (1 Can)|
|Brown rice||3⁄4 Cup (12 tbs)|
|Olive oil||2 Teaspoon|
|Onion||1 , chopped|
|Garlic||3 Clove (15 gm), minced|
|Tomatoes||2 , seeded and chopped|
|Ground pepper||1⁄2 Teaspoon|
|Canned black beans||15 Ounce, heat through then drained (1 Can)|
|Plantain||1 , peeled and cut crosswise into 12 pieces|
Serving size: Complete recipe
Calories 2432 Calories from Fat 498
% Daily Value*
Total Fat 52 g79.9%
Saturated Fat 17.7 g88.5%
Trans Fat 0 g
Cholesterol 185.4 mg
Sodium 3772.6 mg157.2%
Total Carbohydrates 266 g88.6%
Dietary Fiber 37 g148%
Sugars 51 g
Protein 185 g369.2%
Vitamin A 134.4% Vitamin C 155.4%
Calcium 75.4% Iron 92.1%
*Based on a 2000 Calorie diet
2. Meanwhile, cook the rice according to package directions omitting the salt, if desired.
3. Transfer the steak to a cutting board; discard the sliced onion and all but 1/4 cup of the cooking liquid. Set the 1/4 cup cooking liquid aside. With two forks, shred the steak into small pieces.
4. Wipe out the skillet and heat 1 teaspoon of the oil over medium-high heat. Add the chopped onion and garlic; cook, stirring occasionally, until the onion begins to soften, 2-3 minutes. Add the shredded steak and cook, stirring occasionally, until browned, about 3 minutes. Add the tomatoes, paprika, salt, and pepper; cook, stirring occasionaUy, until the vegetables are softened, about 2 minutes. (If the mixture begins to look dry, add the reserved 1/4 cup cooking liquid. Transfer the mixture to a serving bowl and keep warm.
5. Wipe out the skillet and heat the remaining 1 teaspoon oil over medium heat. Add the plantain and cook, stirring frequently, until softened, about 5 minutes.