Steak With Rice Beans And Plantains
|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|
1. Combine the steak, the sliced onion, and the broth in a large skillet; bring to a boil. Reduce the heat and simmer, covered, until the steak is fork-tender, about 1 hour. Remove the skillet from the heat; let the steak stand in the broth mixture until cool enough to handle, about 15 minutes.
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.
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 mg61.8%
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