Trade in your regular steak burrito for this smarter version, which is loaded with kale, red pepper and black beans. Using parboiled whole grain brown rice pares down the cooking time, so you can whip this dish up in a hurry. Top with salsa, fresh cilantro or sliced green onions.
- Portion size 4 servings
- Credits : Canadian Living Magazine: February 2013
Ingredients
Black Beans And Rice:
Method
Black Beans and Rice: In large saucepan, heat oil over medium-high heat; cook garlic, chili powder, coriander and cumin, stirring, until fragrant, about 1 minute. Stir in 1-1/4 cups water, rice, beans, strained tomatoes, salt and pepper. Bring to boil; cover and cook until rice is tender, about 20 minutes. Remove from heat; let stand, covered, until liquid is absorbed, about 5 minutes.Meanwhile, stir together coriander, cumin and half each of the salt and pepper; rub all over steaks.
In large nonstick skillet, heat half of the oil over medium-high heat; cook steaks, turning once, until medium-rare, 6 to 8 minutes. Transfer to plate; let stand for 5 minutes before slicing thinly.
Meanwhile, in same skillet, heat remaining oil over medium heat; cook onion and chili powder until softened, about 3 minutes. Stir in kale, red pepper, 3 tbsp water, and remaining salt and pepper; cook, stirring often, until kale is wilted and peppers are tender-crisp, about 6 minutes.
Divide rice mixture among bowls; top with kale mixture and steak.
Nutritional facts Per serving: about
- Fibre 6 g
- Sodium 565 mg
- Sugars 5 g
- Protein 26 g
- Calories 386.0
- Total fat 11 g
- Potassium 915 mg
- Cholesterol 47 mg
- Saturated fat 4 g
- Total carbohydrate 46 g
%RDI
- Iron 41.0
- Folate 22.0
- Calcium 11.0
- Vitamin A 83.0
- Vitamin C 172.0
