SOUTHWEST STEAK AND BEANS
Steps:
- Trim excess fat from the flank steak.
- Spray a 4-quart slow cooker with nonstick cooking spray or line it with a cooking bag specially made for crock pots.
- Place the onions and garlic in the bottom of the prepared slow cooker and top with the steak.
- Mix the salsa, oregano, chili powder, salt, and pepper in small bowl and pour over meat.
- Top everything with the drained black beans.
- Cover the slow cooker and cook on low for 6 to 8 hours until meat is tender.
- Remove the meat from the slow cooker and cover it. Let stand for 10 minutes, then slice into thin strips against the grain.
- Meanwhile, turn heat on the crock pot to high.
- Return the beef to the slow cooker along with sliced peppers and any juices that may have come from the meat.
- Cover the slow cooker and cook on high for 30 minutes, until the peppers are tender. Stir the food gently but thoroughly and top with green onion; serve immediately with the rice. You could also use this mixture to make Fajitas.
Nutrition Facts : Calories 465 kcal, Carbohydrate 51 g, Cholesterol 90 mg, Fiber 9 g, Protein 42 g, SaturatedFat 4 g, Sodium 1057 mg, Sugar 5 g, Fat 10 g, ServingSize 6 servings, UnsaturatedFat 0 g
SOUTHWEST STEAK
Lime juice tenderizes the steak while garlic, chili powder and red pepper flakes kick things up. My husband and I came up with this together as something lighter to make on the grill. -Caroline Shively, Alexandria, Virginia
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 8 servings.
Number Of Ingredients 8
Steps:
- In a small bowl, mix the first seven ingredients; spread over both sides of steaks. Place in a large resealable plastic bag; refrigerate 6 hours or overnight, turning occasionally., Grill steaks, covered, on a greased grill rack over medium heat or broil 4 in. from heat 6-9 minutes on each side or until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°)., Let steaks stand 5 minutes. Thinly slice across the grain.
Nutrition Facts : Calories 187 calories, Fat 10g fat (4g saturated fat), Cholesterol 54mg cholesterol, Sodium 259mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 22g protein. Diabetic Exchanges
REFRIED BEANS
Provided by Food Network Kitchen
Categories side-dish
Time 27m
Yield 2 to 3 servings
Number Of Ingredients 10
Steps:
- Reserve about a third of the beans. Mash the rest of the beans in a medium bowl with a large fork. Set aside.
- Heat the oil in a medium skillet over medium-high heat. Add the onion, and cook until lightly browned, about 4 minutes. Add the garlic and continue to cook, stirring, until lightly browned. Add the spices and cook until fragrant about 1 minute.
- Add the mashed beans and half the broth; cook, stirring frequently, until slightly thickened, about 5 minutes. Add the reserved beans and the enough of the remaining broth to loosen up the beans. Simmer until the beans are thick but not pasty, about 2 minutes more. Season with salt and pepper to taste. Stir in the fresh coriander, if desired, and serve.
SOUTHWESTERN STEAK TIPS WITH REFRIED BEANS
Make and share this Southwestern Steak Tips With Refried Beans recipe from Food.com.
Provided by ratherbeswimmin
Categories Steak
Time 50m
Yield 5 serving(s)
Number Of Ingredients 12
Steps:
- Pat steak tips dry with paper towels and season with salt and pepper.
- Heat 1 tablespoon oil in 12-inch skillet over med-high heat until just smoking.
- Add steak tips and cook until well browned all over, 6-8 minutes.
- Transfer to serving platter and tent loosely with foil.
- Add remaining 1 tablespoon oil, onion, and 1/4 teaspoon salt to now-empty skillet.
- Decrease heat to medium and cook until onion softens, about 5 minutes.
- Add chile powder and cumin and cook until fragrant, about 30 seconds.
- Add tomatoes and water and cook until sauce has almost thickened, about 5 minutes.
- Return steak tips and any accumulated juices to skillet.
- Stir in 1 tablespoon lime and 2 tablespoons cilantro and simmer until sauce is thickened, about 1 minute.
- Season with salt and pepper to taste.
- Meanwhile, combine refried beans, remaining 2 tablespoons lime juice, and remaining 3 tablespoons cilantro in bowl.
- Cover and microwave until warmed through, about 4 minutes.
- Serve with steak tips and lime wedges.
- *Can serve in warmed tortillas.
Nutrition Facts : Calories 505.6, Fat 25.1, SaturatedFat 8.4, Cholesterol 102.1, Sodium 850.4, Carbohydrate 32.5, Fiber 10.3, Sugar 4.1, Protein 38
SOUTHWEST BEEF STEW
Add your family's favorite picante sauce to ground beef, black beans and corn, then watch how quickly they empty their bowls. This mixture freezes well, so I keep a batch on hand for quick nutritious meals. -Janet Brannan of Sidney, Montana
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 8 servings.
Number Of Ingredients 12
Steps:
- In a Dutch oven, cook beef and onions over medium heat until meat is no longer pink; drain. Stir in the tomatoes, corn, beans, picante sauce, water, cumin, salt, garlic powder and pepper. Bring to a boil. Reduce heat; cover and simmer for 15 minutes or until corn is tender. Sprinkle with cheese.
Nutrition Facts : Calories 344 calories, Fat 12g fat (5g saturated fat), Cholesterol 45mg cholesterol, Sodium 847mg sodium, Carbohydrate 28g carbohydrate (0 sugars, Fiber 7g fiber), Protein 31g protein. Diabetic Exchanges
SOUTHWESTERN STEAK AND BEANS CROCK POT
Make and share this Southwestern Steak and Beans Crock Pot recipe from Food.com.
Provided by Punky Julster
Categories Stew
Time 9h15m
Yield 6-8 serving(s)
Number Of Ingredients 11
Steps:
- Soak beans in water overnight.
- Brown salt pork in skillet; drain off fat in paper towels.
- In crock pot, combine soaked beans (with water), browned pork and remaining ingredients.
- Cover and cook 1 hour on high.
- Reduce heat to low and cook an additional 8 to 9 hours.
SOUTHWESTERN BEAN PATTIES
"I first made this recipe for a crowd of 11 people," recalls Debby Chiorino in Pt. Hueneme, CA. "And everyone-from little kids to teens and adults-loved the Southwest flavor...and the guacamole topping. A real hit!"
Provided by Taste of Home
Categories Lunch
Time 30m
Yield 6 servings.
Number Of Ingredients 14
Steps:
- In a large nonstick skillet, saute onion and red pepper in 1-1/2 teaspoons oil until tender. Add garlic; cook 1 minute longer. , In a large bowl, combine the refried beans, bread crumbs, chilies, cilantro, cumin, pepper and onion mixture; mix well. Shape into six patties; coat in cornmeal. , In the same skillet, cook patties in batches in remaining oil over medium-high heat for 2-3 minutes on each side or until lightly browned. , Place patties on bun bottoms (save bun tops for another use). Top each with 4 teaspoons of guacamole and 4 teaspoons of salsa.
Nutrition Facts : Calories 312 calories, Fat 9g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 801mg sodium, Carbohydrate 46g carbohydrate (4g sugars, Fiber 8g fiber), Protein 11g protein. Diabetic Exchanges
MEXICAN STEAK WITH HOMEMADE REFRIED BEANS
All the flavours of a good beef chilli con carne in a fraction of the time, cook it in a frying pan or on the bbq
Provided by Sarah Cook
Categories Dinner, Main course
Time 40m
Number Of Ingredients 16
Steps:
- Put the steaks on a plate and rub them all over with the oil, chipotle paste and ½ tsp freshly ground black pepper. Leave at room temperature while you start the beans.
- For the beans, soften the onion in the oil in a frying pan. Once softened, stir in the spices for 2 mins, followed by the tomato purée, chipotle, sugar and vinegar. Tip in all the beans with 1 tsp salt, some pepper and half a can of water. Bubble gently until the water is almost evaporated.
- Heat a griddle or non-stick frying pan (or a barbecue). Season the steaks with salt. Fry, with the peppers alongside, for about 2 mins on each side, until the steaks are cooked to your liking and the peppers are charred. Lift the steaks onto a clean plate to rest for a few mins while you mash two-thirds of the beans. Stir in the whole beans and check the seasoning.
- Slice the steaks. Spread a good pile of beans onto 2 plates, and top with sliced steak and peppers. Add the avocado, a big squeeze of lime juice, some coriander leaves, a good dollop of soured cream and a pinch more paprika, if you like.
Nutrition Facts : Calories 794 calories, Fat 44 grams fat, SaturatedFat 15 grams saturated fat, Carbohydrate 49 grams carbohydrates, Sugar 13 grams sugar, Fiber 16 grams fiber, Protein 49 grams protein, Sodium 1.3 milligram of sodium
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- Heat a grill pan over medium-high heat. Combine first 3 ingredients. Remove 1 teaspoon cumin mixture, and set aside. Sprinkle remaining cumin mixture evenly over steak. Lightly coat steak with cooking spray. Place steak in grill pan; cook 4 minutes on each side or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut into thin slices.
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