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.
Ingredients
- 1/4 tsp (1 mL) ground coriander
- 1/4 tsp (1 mL) ground cumin
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) pepper
- 12 oz (340 g) beef tenderloin grilling steaks, (about 2)
- 2 tsp (10 mL) olive oil
- 1 small onion, sliced
- 1/2 tsp (2 mL) chili powder
- 3 cups (750 mL) thinly sliced stemmed kale, (about half bunch)
- 1 sweet red pepper, sliced
Black Beans And Rice:
- 1 tsp (5 mL) olive oil
- 2 cloves garlic, minced
- 1 tsp (5 mL) chili powder
- 1 tsp (5 mL) ground coriander
- 1 tsp (5 mL) ground cumin
- 3/4 cup (175 mL) whole grain parboiled brown rice, (such as Uncle Ben
- 3/4 cup (175 mL) rinsed drained canned black beans
- 1/2 cup (125 mL) bottled strained tomatoes, (passata)
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) pepper
Preparation
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.
By Irene Fong and The Test Kitchen
Source: Canadian Living Magazine: February 2013
