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 = 30What's this? |
Flank Steak with White Beans - Low Sodium Version
Servings = 2 | Serving size =4 ounces beef with beans
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe makes good leftovers. Reheat gently.
Serve with Sauteed Spinach or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini
| 1 tsp | olive oil |
| 1 clove | garlic (minced) |
| 1/2 ounce | prosciutto (minced) |
| 1 small | onion (diced) |
| 1 15 ounce can | no salt added white beans (drained and rinsed) |
| 1 tsp | fresh rosemary |
| 1 Tbsp | fresh sage (coarsely chopped) |
| fresh ground black pepper (to taste) | |
| 1 cup | low sodium chicken stock |
| 1/2 cup | water |
| 1 tsp | honey |
| 8 ounces | flank steak |
| 2 Tbsp | tapenade |
| spray olive oil |
Place olive oil in large skillet over medium heat. Add the garlic and prosciutto and cook for 2 minutes, stirring frequently.
Add the onion and continue cooking, stirring frequently, for another 3 minutes. Add the beans, and toss for one minute. Add rosemary, sage, salt, pepper, chicken stock, and honey, and reduce heat to medium-low.
Meanwhile, preheat oven to 425 degrees. Cook bean and spice mixture, simmering gently and stirring occasionally, for 20 minutes, or until approximately 1/3 cup liquid remains.
When the oven is preheated, spread 1/2 of the tapenade on top of the flank steak. Spray the skillet lightly with olive oil and place flank steak in the skillet, tapenade side DOWN. Place in oven and cook for 8-10 minutes.
Spread the remaining tapenade on top of the flank steak and turn, then continue cooking for 5-7 minutes for medium-rare.
Remove flank steak from the oven and place it on a cutting board. While the flank steak is resting, divide the white bean mixture between two plates.
Slice flank steak thinly and place on top of white beans. Top with the jus that is on the cutting board and serve.
Nutrition Facts
Serving size: 4 ounces beef with beans | Servings 2
Calories 431 | Calories from Fat 123
Amount Per Serving (% Daily Value)
Total Fat 14g (21%) | Saturated Fat 4g (21%)
Monounsaturated Fat 7g | Trans Fat 0g
Cholesterol 52 mg (17 %) | Sodium 323 mg (13 %)
Total Carbohydrates 38g (13%) | Sugars 5g
Dietary Fiber 11g (43%) | Protein 40g
Vitamin A 1% | Vitamin C 11 % | Calcium 16% | Iron 31%
Vitamin K 9 mcg | Potassium 1110 mg | Magnesium 103 mg
"If you are a dreamer,come in. If you are a dreamer, a wisher, a liar, a hoper, a prayer, a magic-bean-buyer. If you're a pretender, come sit by my fire, for we have some flax-golden tales to spin. Come in! Come in!"
-Shel Silverstein, Poet
The refrigerator light goes on...
I like a lot of different flavors but I especially love a dish that is full of savory umami taste. This dish is an umami bomb with the sage, rosemary, beans, olives and steak.
