Flank Steak with Black Beans and Rice Recipe

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Ingredients:

Serving

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	491.48 Kcal (2058 kJ)
Calories from fat	309.7 Kcal
		% Daily Value*
Total Fat	34.41g	53%
Cholesterol	240.78mg	80%
Sodium	526.53mg	22%
Potassium	1038.65mg	22%
Total Carbs	9.98g	3%
Sugars	5.36g	21%
Dietary Fiber	1.74g	7%
Protein	34.91g	70%
Vitamin C	12.1mg	20%
Iron	4.1mg	23%
Calcium	108.9mg	11%

Amount Per 100 g
Calories	102.41 Kcal (429 kJ)
Calories from fat	64.53 Kcal
		% Daily Value*
Total Fat	7.17g	53%
Cholesterol	50.17mg	80%
Sodium	109.71mg	22%
Potassium	216.42mg	22%
Total Carbs	2.08g	3%
Sugars	1.12g	21%
Dietary Fiber	0.36g	7%
Protein	7.27g	70%
Vitamin C	2.5mg	20%
Iron	0.8mg	23%
Calcium	22.7mg	11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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