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Cocoa Crusted Flank Steak with Lime Black Beans Recipe

Looking for an easy Cocoa Crusted Flank Steak with Lime Black Beans recipe? Learn how to make Cocoa Crusted Flank Steak with Lime Black Beans using healthy ingredients.


Submitted by jbmeach

Makes 4 servings



This Latin inspired flank steak contain over half your needs for iron in just one serving. It contains four iron-rich foods - beef, black beans, lentils, and cocoa powder. It might sound strange to use unsweetened cocoa powder as base for the marinade, but rich Mexican mole gets its rich, deep flavor from bitter chocolate. I've added roasted red pepper and lime, both rich in vitamin C that helps iron absorption. Avoid having foods rich in calcium or drinking tea or coffee with this dish, since all three block iron uptake. Read more: http://caloriecount.about.com/cocoa-crusted-flank-steak-lime-recipe-r521670#ixzz1CZ4a8t69

Recipe Ingredients for Cocoa Crusted Flank Steak with Lime Black Beans

4 pound Beef, Flank
12 medium Limes
8 teaspoons Cocoa, Dry Powder, Unsweetened
16 cloves Garlic
4 cups Lentils, Mature Seeds
60 ounce Beans, Black, Mature Seeds
4 cup Coriander Leaves
4 tablespoon Olive Oil
4 teaspoon Cumin Seed
4 teaspoon Chili Powder
4 teaspoon Salt, Table

Recipe Directions for Cocoa Crusted Flank Steak with Lime Black Beans

  1. 1.Rub the flank steak with the lime zest, cocoa powder, and garlic. Reserve the lime juice for the beans. Place the flank steak inside a zipper lock bag and refrigerate at least one hour.

  2. 2.Rinse the lentils under cold running water in a fine mesh sieve. Boil 2 quarts of water in a large stockpot and add the lentils. Cover and simmer 15 to 20 minutes until the lentils are soft but not mushy. Drain and transfer to a large bowl. Add the reserved lime juice, black beans, roasted red peppers, cilantro, olive oil, cumin, and chili powder.

  3. 3.Heat a grill or grill pan over high. Coat with cooking spray and place the flank steak on the grill. Cook 8 to 10 minutes per side, turning occasionally, for a total of 20 minutes until the flank steak is medium rare or 25 minutes for medium. Rest on a cutting board for at least 5 minutes to allow the juices to redistribute. Slice and serve immediately with the beans.

  4. Read more: http://caloriecount.about.com/cocoa-crusted-flank-steak-lime-recipe-r521670#ixzz1CZ4n1I6o

Categories

Main Dish

Nutrition Facts
Serving Size 1208.0g
Amount Per Serving
Calories
3504
Calories from Fat
554
% Daily Value*
Total Fat
61.6g
95%
Saturated Fat
19.9g
99%
Trans Fat
0.0g
Cholesterol
249mg
83%
Sodium
905mg
38%
Potassium
10790mg
308%
Total Carbohydrates
445.7g
149%
Dietary Fiber
154.7g
619%
Sugars
15.2g
Protein
294.3g
Vitamin A 21% Vitamin C 33%
Calcium 81% Iron 299%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in sodium
  • Low in sugar
  • High in dietary fiber
  • High in phosphorus
  • High in thiamin
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