Well I have a ton to teach about different aspects of this dish; I found a lot very interesting so you might want to take some notes. First, lets talk about the cut of meat I used. Flank steak. Where does it come from off the cow? Is it chewy? Tough? Whats the best way to cook it? Well I did some research:
Trusty Wikipedia.com says:
"The flank steak is a beef steak cut from the abdominal muscles of the cow. A relatively long and flat cut of meat, the flank steak is used in a variety of dishes... fajitas. It is significantly tougher than the other beef cuts; therefore, many recipes use moist cooking methods such as braising. [Braising is where you sear the meat on high heat to lock in the moisture and cook the rest of the time on lower heat, like searing in a pan and then throwing it into the slow cooker](http://en.wikipedia.org/wiki/Flank_steak)
This cut is also popular in Columbia, where it is known as sobrebarriga, literally meaning 'over the belly'.
Flank steak is best when it has a bright red color, because it comes from a strong well-exercised part of the cow."
eHow.com provides these important points about flank steak:
- Flank steak is lean
- It's best to marinate to boost flavor and tenderize
- Overcooking will make steak tough and chewy
- Grill on each side for 5-7 minutes for rare and 7-10 for medium rare, but don't go past medium because flank steak is supposed to be pink in the middle, and will dry out and toughen up.
- Transfer meat to warmed platter (cold platters will suck the heat right out of your dishes, so stick your serving platters in a warmed oven for a little bit. Your food will stay warm longer.)
- ALWAYS LET YOUR MEATS REST FOR 5-10 MINUTES!! They aren't done cooking when you are. If you cut the meat prior to it resting, all of the moisture will leave the meat and you will end up with dry, chewy, tough meat... and no one wants that do they??
Let's move on. Cabbage. I just learned from Paul Akers, actually, that cabbage is always used in coleslaw because it is the only lettuce that will not become soggy... That's a cool little tidbit. Well, I did some research about cabbage and it seems this leafy green (or yellow or red) is really very healthy for you. There is definitely lots to learn about it and I think I want to cook with it more often.
Ok, last but definitely not least, black beans. When I was a kid, I loved those refried beans! They were so tasty! I have since then learned that black beans, kidney beans, pinto beans, etc. are way healthier for you and actually just as tasty! Like I said, this $1 can of yummy-goodness is so filling and provide the following health benefits:
- high in fiber, protein and antioxidants
- promotes healthy digestive system
- helps with blood sugar regulation
- helps lower blood cholesterol level
- helps with cancer prevention
- provides your nervous system with an abundance of vitamin B6 (folate)
(http://www.healthdiaries.com/eatthis/6-health-benefits-of-black-beans.html)
Who would have thought? A dollar can do so much for your body!
OK, well enough with todays lesson. I learned a lot; cook with more black beans, let my meat rest, and use cabbage for overnight salads.
 |
| Theirs |
Ingredients
- 1 1/4 pounds flank steak
- 3 teaspoons chili powder
- Kosher salt
- 1 tablespoon extra-virgin olive oil
- 4 cups shredded red cabbage (about 1/2 small head)
- 2 tablespoons fresh lime juice
- 2 tablespoons mayonnaise
- 4 tablespoons chopped fresh cilantro
- 1/2 small onion, finely chopped
- 1 tablespoon tomato paste
- 1 cup low-sodium chicken broth
- 1 15-ounce can black beans, drained and rinsed
Directions
Sprinkle the steak with 2 teaspoons chili powder and 3/4 teaspoon salt. Heat 1/2 tablespoon olive oil in a large skillet over medium-high heat. Add the steak; cook about 5 minutes per side for medium rare.
Meanwhile, make the slaw: Toss the cabbage with the lime juice, mayonnaise, 2 tablespoons cilantro, the remaining 1 teaspoon chili powder, and salt to taste. Chill until ready to serve.
Transfer the steak to a cutting board and let rest 10 minutes. Meanwhile, heat the remaining 1/2 tablespoon olive oil in the same skillet over medium heat. Add the onion and tomato paste and cook, stirring, until the onion is soft, 2 to 3 minutes. Add the chicken broth and beans and bring to a simmer. Coarsely mash the beans with a spoon; continue cooking until slightly thickened, about 4 more minutes. Add the remaining 2 tablespoons cilantro and salt to taste.
Slice the steak; top with the black beans and serve with the slaw.
(http://www.foodnetwork.com/recipes/food-network-kitchens/flank-steak-with-black-beans-and-slaw-recipe/index.html)
 |
| Mine |
Per serving: Calories 390; Fat 18 g (Saturated 4 g); Cholesterol 56 mg; Sodium 552 mg; Carbohydrate 19 g; Fiber 5 g; Protein 38 g
