Flank Steak With Black Beans And Slaw Recipes

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GRILLED ASIAN FLANK STEAK WITH SWEET SLAW



Grilled Asian Flank Steak with Sweet Slaw image

Provided by Bon Appétit Test Kitchen

Categories     Ginger     Low Cal     Backyard BBQ     Dinner     Steak     Grill     Healthy     Cabbage     Bon Appétit     Dairy Free     Peanut Free     Tree Nut Free     Kosher

Yield Makes 4 servings

Number Of Ingredients 10

1/4 cup soy sauce
5 tablespoons vegetable oil
5 teaspoons minced peeled fresh ginger, divided
1 garlic clove, pressed
1 1 1/2-pound flank steak
3 tablespoons sugar
3 tablespoons seasoned rice vinegar
2 red jalapeños, thinly sliced into rounds
5 cups thinly sliced Napa cabbage (about 9 ounces)
3/4 cup chopped green onions, divided

Steps:

  • Prepare barbecue (medium heat). Mix soy sauce, oil, 3 teaspoons ginger, and garlic in resealable plastic bag. Add flank steak and seal bag; turn to coat. Let stand at room temperature 30 minutes, turning occasionally.
  • Stir sugar and vinegar in small saucepan over medium heat until sugar dissolves; remove from heat. Add jalapeños and remaining 2 teaspoons ginger. Place cabbage and 1/2 cup green onions in medium bowl.
  • Pour vinegar mixture over and toss to coat. Season with salt and pepper. Let stand while grilling steak, tossing occasionally.
  • Grill steak until cooked to desired doneness, about 6 minutes per side for medium-rare. Transfer to work surface. Let rest 10 minutes. Slice steak thinly against grain. Sprinkle 1/4 cup green onions over slaw.

FLANK STEAK WITH ONIONS, PEPPERS, AND BEANS



Flank Steak with Onions, Peppers, and Beans image

Use your broiler to create a flavorful meal without adding much oil. The white-bean mixture would also go well with broiled or grilled fish or shrimp.

Provided by Martha Stewart

Categories     Food & Cooking     Ingredients     Meat & Poultry     Beef Recipes

Time 35m

Number Of Ingredients 8

1 large red onion, halved and sliced 1/4 inch thick
2 red bell peppers, ribs and seeds removed, sliced 1/4 inch thick
1 can (20 ounces) cannellini beans, drained and rinsed
2 tablespoons plus 1 teaspoon olive oil
1 tablespoon fresh rosemary leaves (or 1 teaspoon dried rosemary, crumbled)
Coarse salt and ground pepper
1 1/2 pounds flank steak (1 piece)
1 tablespoon red-wine vinegar

Steps:

  • Heat broiler. If using a broilerproof rimmed baking sheet, set rack 4 inches from heat; if using a broiler pan, set rack so that top of pan is 4 inches from heat. On sheet (or pan), toss onion, peppers, and beans with 2 tablespoons oil, rosemary, 1 teaspoon salt, and 1/4 teaspoon pepper.
  • Push bean mixture to one side of sheet (or pan); place steak on other side. Rub steak with remaining teaspoon oil; season generously with salt and pepper. Broil, tossing bean mixture occasionally, until steak is medium-rare (135 degrees on an instant-read thermometer) and vegetables are lightly charred, 12 to 16 minutes.
  • Transfer steak to a cutting board; cover loosely with foil, and let rest in a warm place for at least 5 minutes. Transfer bean mixture to a serving bowl; toss with vinegar. Slice steak thinly; serve with bean mixture.

Nutrition Facts : Calories 480 g, Fat 24 g, Fiber 5 g, Protein 40 g

BRAISED FLANK STEAK WITH LEMON AND GARLIC



Braised Flank Steak with Lemon and Garlic image

This is one of my mother's best recipes from my childhood. Flank steak was cheap back then, so feel free to substitute chuck steak or flap meat. The ingredients are simple but very flavorful. It's excellent with buttered noodles or white beans, and a green vegetable such as broccoli or asparagus.

Provided by Dianemwj

Categories     Meat and Poultry Recipes     Beef     Steaks     Flank Steak Recipes

Time 1h50m

Yield 3

Number Of Ingredients 9

½ cup all-purpose flour
½ teaspoon garlic powder
salt and pepper to taste
1 (1 1/2-pound) beef flank steak
1 tablespoon cooking oil
1 (13.75 ounce) can chicken broth
2 teaspoons lemon juice
2 cloves garlic, minced
3 whole cloves

Steps:

  • Mix the flour and garlic powder together in a shallow dish. Season with salt and pepper to taste. Dip the steak in the flour mixture evenly coating both sides. Set aside. Discard remaining flour mixture.
  • Heat the cooking oil in a skillet over medium-high heat. Place the steak in the skillet and cook until browned on both sides, about 5 minutes for each side. Stir in the chicken broth, lemon juice, garlic, and cloves. Bring the mixture to a boil over medium-high heat, then reduce heat to low. Cover, and simmer until steak is tender, about 1 1/2 hours.
  • To serve, remove steak from the skillet, and slice across the grain in thin strips. Place on serving plates, and ladle sauce over meat.

Nutrition Facts : Calories 731.8 calories, Carbohydrate 18.4 g, Cholesterol 166.9 mg, Fat 42.5 g, Fiber 1 g, Protein 64.4 g, SaturatedFat 16.5 g, Sodium 793.7 mg, Sugar 0.9 g

FLANK STEAK WITH BLACK BEANS AND RICE



Flank Steak with Black Beans and Rice image

Provided by Food Network

Categories     main-dish

Time 8h30m

Yield 6 servings

Number Of Ingredients 14

1 1/2 pounds flank steak
3 tablespoons vegetable oil
2 bay leaves
5 cups beef stock
4 tablespoons olive oil
2 onions, chopped
6 garlic cloves, minced
1 tablespoon dried oregano
1 tablespoon ground cumin
2 large tomatoes, seeded, chopped
Cooked black beans (see recipe)
Cooked white rice
2 tablespoons vegetable oil
6 eggs

Steps:

  • Season steak with salt and pepper. Heat vegetable oil in heavy large skillet over high heat. Add steak and cook until browned on all sides. Add bay leaves and stock. Reduce heat and simmer slowly until steak is very tender, turning occasionally, about 2 hours. Remove from heat and allow meat to cool in stock. Remove meat from stock and shred it. Reserve 1 cup cooking liquid; reserve remaining cooking liquid for another use.
  • Heat olive oil in heavy large skillet over medium high heat. Add onion and saute until golden. Add garlic, oregano and cumin and saute until fragrant. Add tomatoes and continue to cook until most of liquid evaporates. Add shredded meat and 1 cup reserved cooking liquid. Season to taste with salt and pepper. Arrange the beef, rice and beans on a rectangular platter in three rows with the rice in the center (it should look like the Venezuelan flag). Heat vegetable oil in heavy large skillet over medium heat. Crack eggs into skillet. Fry until softly set. Serve atop beans, meat and rice.

FLANK STEAK WITH BLACK BEAN SALSA



Flank Steak with Black Bean Salsa image

Dress up your typical steak recipe with this Flank Steak with Salsa! The black bean salsa in this Flank Steak with Salsa gives it a unique take.

Provided by My Food and Family

Categories     Regional & Cultural Recipes

Time 1h6m

Yield Makes 12 servings.

Number Of Ingredients 9

1/2 cup KRAFT Zesty Italian Dressing
juice from 2 limes, divided
2 beef flank steaks (3 lb.)
1/4 cup KRAFT Barbecue Sauce, any flavor
1 can (15 oz.) black beans, rinsed
1 pound red pepper, chopped
4 slices OSCAR MAYER Baked Cooked Ham, finely chopped
1 serrano chile, seeded, chopped
1/4 cup finely chopped fresh cilantro

Steps:

  • Mix dressing and half the lime juice. Pour over meat in shallow dish; turn to coat both sides of each steak. Refrigerate 30 min. to marinate.
  • Meanwhile, mix remaining lime juice and barbecue sauce in medium bowl. Stir in all remaining ingredients.
  • Heat grill to medium heat. Remove meat from marinade; discard marinade. Grill steak 17 to 21 min. or until medium doneness (160ºF), turning occasionally. Transfer to cutting board. Let stand 5 min. Cut steak across the grain into thin slices. Serve with bean salsa.

Nutrition Facts : Calories 240, Fat 10 g, SaturatedFat 3.5 g, TransFat 0 g, Cholesterol 70 mg, Sodium 260 mg, Carbohydrate 0 g, Fiber 2 g, Sugar 0 g, Protein 29 g

MARINATED FLANK STEAK WITH ASIAN SLAW



Marinated Flank Steak With Asian Slaw image

Provided by Molly O'Neill

Categories     dinner, main course

Time P1DT12h30m

Yield 4 servings

Number Of Ingredients 17

1/4 cup rice-wine vinegar
1/4 cup soy sauce
1 tablespoon minced ginger root
1 tablespoon sesame oil
1 tablespoon brown sugar
1/2 teaspoon red pepper flakes
2 pounds flank steak
3 tablespoons peanut oil
1 shallot, minced
2 small bird chilies, seeded and minced
1 tablespoon lime juice
1 teaspoon sesame oil
3/4 teaspoon kosher salt
3 cups very thinly sliced red cabbage
2 carrots, peeled and cut into fine julienne
2 scallions, thinly sliced
1 cup thinly sliced basil leaves

Steps:

  • To make the steak, whisk together the vinegar, soy sauce, ginger, sesame oil, sugar and pepper flakes. Place the steak in a large plastic bag or in a shallow, nonreactive pan. Pour the marinade over the steak and refrigerate for at least 6 hours and up to 36 hours.
  • To make the slaw, whisk together in a large bowl the peanut oil, shallot, chilies, lime juice, sesame oil and salt. Add the cabbage, carrots and scallions to the bowl. Refrigerate for at least an hour.
  • When ready to cook, prepare a charcoal or gas grill or preheat the broiler. Grill or broil the steak, turning once, until it reaches the desired doneness, about 5 minutes per side for medium rare. Allow to rest 10 minutes. Meanwhile, toss the slaw with the basil and place a mound of slaw on each of 4 plates. Slice the steak thinly on the bias, drape over the slaw and serve.

Nutrition Facts : @context http, Calories 580, UnsaturatedFat 20 grams, Carbohydrate 16 grams, Fat 34 grams, Fiber 3 grams, Protein 52 grams, SaturatedFat 10 grams, Sodium 1043 milligrams, Sugar 9 grams

THE BEST BARBECUE BAKED BEANS



The Best Barbecue Baked Beans image

It's not a real barbecue until a dish of baked beans shows up! While there are many different versions and many different techniques, I'm here to tell you that these are the best. These are the tastiest, most satisfying, the easiest, and the meatiest. They not only make a great side dish, but if the budget's a little tight, these will absolutely work as a main course. Sprinkle the top with sliced green onion if you like.

Provided by Chef John

Categories     Baked Beans

Time 11h20m

Yield 12

Number Of Ingredients 19

1 pound dried red beans
3 quarts water
1 bay leaf
1 ½ pounds boneless pork shoulder, cut into 2-inch cubes
1 yellow onion, chopped
1 cup barbecue sauce
½ cup ketchup
⅓ cup apple cider vinegar
¼ cup packed light brown sugar
3 tablespoons molasses
2 tablespoons yellow mustard
1 teaspoon Worcestershire sauce
1 tablespoon smoked paprika
⅛ teaspoon cayenne pepper
1 teaspoon freshly ground black pepper
1 tablespoon kosher salt
1 teaspoon garlic powder
2 ½ cups reserved bean cooking liquid
6 slices thick-cut bacon

Steps:

  • Add dry beans to a bowl, cover with water, and let soak for 8 hours, or overnight.
  • Drain beans and transfer to a large pot filled with 3 quarts of cold, fresh water. Add bay leaf, pork shoulder, and onion. Bring to a simmer over high heat. Reduce heat to medium-low and stir. Skim off foam if desired. Let simmer until beans are just tender, about 1 hour.
  • While beans simmer, combine barbecue sauce, ketchup, vinegar, brown sugar, molasses, mustard, Worcestershire, smoked paprika, cayenne, black pepper, kosher salt, and garlic powder in a bowl with a whisk. Set aside until needed.
  • Preheat the oven to 350 degrees F (175 degrees C).
  • Transfer tender bean mixture to a deep, 15x10-inch baking dish using a spider strainer. Pour in barbecue sauce mixture and 2 ½ cups of the bean cooking liquid. Place bacon slices on top.
  • Bake uncovered in the center of the preheated oven until the liquids have reduced into a thick sauce, 2 to 3 hours.

Nutrition Facts : Calories 273.2 calories, Carbohydrate 42.9 g, Cholesterol 9.5 mg, Fat 6.9 g, Fiber 10 g, Protein 11.1 g, SaturatedFat 2.2 g, Sodium 995.3 mg

SALMON SALAD NIçOISE



Salmon Salad Niçoise image

There are a lot of steps in this salad, but it is worth every one, in my book! This is not a side, it's a main dish for 2. Salmon is subbed for traditional tuna here. Green beans, potatoes, and some normal salad items are all combined with the salmon to make a beautiful, satisfying plate. Bonus, there is no added sugar in the light and lovely vinaigrette.

Provided by Bibi

Categories     Salmon Salad

Time 1h

Yield 2

Number Of Ingredients 16

1 tablespoon sherry vinegar
½ clove garlic, minced
½ teaspoon Dijon mustard
1 tablespoon freshly squeezed lemon juice
3 tablespoons extra-virgin olive oil
salt and freshly ground black pepper to taste
½ pound small red potatoes, cubed
½ (10 ounce) bag haricot verts or tender young green beans
½ medium green bell pepper, cut into thin strips
7 leaves Bibb lettuce
8 pitted Kalamata olives, halved lengthwise
1 cup cherry tomatoes, halved lengthwise
1 tablespoon extra-virgin olive oil
salt to taste
5 ounces cooked salmon, flaked
1 large hard-boiled egg

Steps:

  • Combine sherry vinegar, minced garlic, Dijon mustard, and lemon juice in a small bowl; stir briskly until vinaigrette is well combined.
  • Add olive oil, 1 tablespoon at a time, whisking briskly after each addition. Season with salt and pepper and whisk until well combined; set aside.
  • Bring a pan of lightly salted water to a boil over medium-high heat. Add potatoes to boiling water and cook for 10 minutes, making sure the water level is above the potatoes. Add green beans and boil until beans are bright-green and tender crisp, 5 to 8 minutes.
  • Sieve out green beans and place in an ice bath to stop the cooking process. Drain and place in a large bowl.
  • Test potatoes for doneness by slightly piercing a potato with a sharp knife. If done, the knife should slip in with only a slight resistance. Drain potatoes, cool slightly, slice in half, and add to the bowl. Add bell pepper and drizzle vinaigrette over salad. Toss until well combined.
  • Line a serving plate with lettuce leaves and arrange potatoes, green beans, and pepper strips on top. Evenly place olive halves around the salad.
  • Lightly toss the sliced cherry tomatoes with olive oil and salt, and place around the plate.
  • Place salmon flakes on top of salad. Slice egg in half, and place one half of the egg on each side of the plate. Serve.

Nutrition Facts : Calories 423.4 calories, Carbohydrate 13.7 g, Cholesterol 33.1 mg, Fat 33.9 g, Fiber 4 g, Protein 16.8 g, SaturatedFat 5 g, Sodium 323.6 mg

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