Flank Steak with White Beans – Low Sodium Version
Servings
2Serving size
4 ounces beef with beansThis recipe can be multiplied and makes good leftovers. Reheat gently.
Serve with Pan Grilled Asparagus or Pan Grilled Broccoli or Parmesan Squash or Sauteed Spinach or Spinach Garlic Goodenough
Ingredients
| 1 tsp. Olive oil |
| 1 clove Garlic, raw (minced) |
| 1/2 ounce Prosciutto (minced) |
| 1 small White onions (diced) |
| 1 15 ounce can Canned no salt added white beans (drained and rinsed) |
| 1 tsp. Rosemary, fresh |
| 1 Tbsp. Fresh sage (coarsely chopped) |
| 1 to taste Black pepper |
| 1 cup No salt added vegetable stock (or no salt added chicken stock) |
| 1/2 cup Water |
| 1/3 Tbsp. Honey |
| 8 ounce Beef flank steak |
| 2 Tbsp. Tapenade |
| 1 spray Spray olive oil |
Instructions
Add the onion and continue cooking, stirring frequently, for another 3 minutes. Add the beans, and toss for one minute. Add rosemary, sage, salt, pepper, chicken stock, and honey, and reduce heat to medium-low.
Meanwhile, preheat oven to 425 degrees. Cook bean and spice mixture, simmering gently and stirring occasionally, for 20 minutes, or until approximately 1/3 cup liquid remains.
When the oven is preheated, spread 1/2 of the tapenade on top of the flank steak. Spray the skillet lightly with olive oil and place flank steak in the skillet, tapenade side DOWN. Place in oven and cook for 8-10 minutes.
Spread the remaining tapenade on top of the flank steak and turn, then continue cooking for 5-7 minutes for medium-rare.
Remove flank steak from the oven and place it on a cutting board. While the flank steak is resting, divide the white bean mixture between two plates.
Slice flank steak thinly and place on top of white beans. Top with the jus that is on the cutting board and serve.
Serve this recipe with one of these vegetable side dishes.
Pan Grilled Asparagus
Cut the woody ends off the base of the asparagus spears. Heat 1 quart of water in a shallow pan over medium-high heat. The water should never come to a full boil. Place the asparagus in the water and cook for about 5 – 7 minutes until the spears begin…
Pan Grilled Broccoli
Trim the bottom inch of the stem from the broccoli. Using a vegetable peeler, peel the tough outer layer from the stems. Heat 1 quart of water in a large sauce pan or stock pot fitted with a steamer basket over high heat. When the water is boiling, add the…
Parmesan Squash
Place the water in a medium pot fitted with a steamer basket over high heat. Preheat the oven to 325°F. Cut about 1/4 inch from the stem end of the squash and then slice lengthwise. Place the four halves in the steamer and steam until slightly tender. Remove the steamed…
Sauteed Spinach
Heat oil over high heat in a large non-stick skillet. Add sesame seeds and cook for about two minutes, stirring continuously so that they do not burn. Add the spinach and cook quickly over high heat, tossing frequently. As it begins to wilt, add the sherry, honey and nutmeg. Cook…
Spinach Garlic Goodenough
Place the garlic in a small bowl and mash with a fork until smooth. Add 1 tsp olive oil, honey, salt, nutmeg, and pepper and mix until smooth. Heat a large pan on medium-high heat. When the pan is hot, add 1 teaspoon olive oil to the pan along with…
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Special Diet Information
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Lactose
This recipe is safe for those who are lactose intolerant.
Recipe Notes
I like a lot of different flavors but I especially love a dish that is full of savory umami taste. This dish is an umami bomb with the sage, rosemary, beans, olives and steak.