Thinly slicing flank steak across the grain breaks apart and tenderizes the tough muscle fibres and ensures the steak cooks quickly. If you like, serve Cheddar cheese, avocado, tortilla chips and extra salsa on the side. Cost: $4.20 per serving
- Prep time 25 minutes
- Total time 25 minutes
- Portion size 4 servings
- 1 teaspoon lime juice
- 3/4 cups 20-minute whole grain brown rice
- 1/4 cup light sour cream
- 1 tablespoon chopped fresh cilantro
- 1 teaspoon chili powder
- 1/2 teaspoon each ground cumin, ground coriander and paprika
- 1/4 teaspoon each salt and pepper
- pinch cayenne pepper
- 1 tablespoon olive oil
- 1 onion thinly sliced
- 1 sweet green pepper thinly sliced
- 1 clove garlic minced
- 350 g beef flank marinating steak thinly sliced across the grain
- 1 can black bean drained and rinsed
- 1/2 cup prepared salsa
- 1 cup shredded iceberg lettuce
MethodIn saucepan, cook rice according to package instructions.
Meanwhile, in small bowl, stir together sour cream, cilantro and lime juice; set aside. In separate bowl, stir together chili powder, cumin, coriander, paprika, salt, pepper and cayenne pepper.
In large nonstick skillet or wok, heat oil over medium-high heat; stir-fry onion, green pepper, garlic and half of the chili powder mixture until green pepper is almost tender-crisp, about 5 minutes.
Toss beef with remaining chili powder mixture to coat. Add to skillet; stir-fry until browned, about 4 minutes. Stir in beans and salsa; cook until heated through.
Divide rice among plates or bowls. Top with beef mixture and lettuce. Serve with sour cream mixture.
Tip from The Test Kitchen: For a spicier dish, use hot salsa; otherwise, we recommend medium.
Nutritional facts per serving: about
- Fibre 11 g
- Sodium 790 mg
- Sugars 4 g
- Protein 31 g
- Calories 465.0
- Total fat 14 g
- Potassium 931 mg
- Cholesterol 47 mg
- Saturated fat 5 g
- Total carbohydrate 55 g
- Iron 32.0
- Folate 35.0
- Calcium 8.0
- Vitamin A 7.0
- Vitamin C 43.0