Recipe courtesy of Mary Sue Milliken
and
Susan Feniger
Flank Steak with Black Beans and Rice
- Level: Easy
- Yield: 6 servings
-
- Nutritional Analysis
- Per Serving
- Serving Size
- 1 of 6 servings
- Calories
- 493
- Total Fat
- 35
- Saturated Fat
- 7
- Carbohydrates
- 11
- Dietary Fiber
- 2
- Sugar
- 4
- Protein
- 35
- Cholesterol
- 237
- Sodium
- 525
- Total: 8 hr 30 min
- Prep: 1 hr
- Cook: 7 hr 30 min
Ingredients
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
Directions
- 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.