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| | | |  | | | Cook’s Tip: Four beef shoulder center steaks (ranch steak), cut 1 inch thick or beef top blade steaks (flat iron), about 8 ounces each, may be substituted for beef chuck eye. Cook ranch steaks 13 to 16 minutes (top blade 13 to 15 minutes) for medium rare to medium doneness, tuning occasionally.
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| | | | This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc. | |  |
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Floribbean Fiesta Steak
30 minutes
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Ingredients: |
| 4 |
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boneless beef chuck eye steaks, cut 1 inch thick (about 8 ounces each) |
| 1 |
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cup prepared mojo marinade |
| 1 |
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can (15 ounces) black beans, rinsed, drained |
| 1-1/4 |
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cups frozen corn |
| 1 |
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cup refrigerated or bottled prepared medium salsa with lime and garlic |
| 1/3 |
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cup packed fresh cilantro leaves |
| 1 |
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ripe avocado, coarsely chopped |
| 1/4 |
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cup prepared ranch dressing |
| 1 |
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teaspoon pepper, divided |
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Salt |
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Instructions: |
| 1. |
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Place beef steaks in food-safe plastic bag. Add mojo marinade; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours. |
| 2. |
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Combine beans, corn and salsa in medium saucepan. Cook over medium heat 4 to 6 minutes or until thoroughly heated, stirring occasionally. Remove from heat; keep warm. |
| 3. |
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Meanwhile place cilantro in food processor container. Cover; process until chopped. Add avocado, dressing and 1/2 teaspoon pepper. Cover; process until smooth. Season with salt, as desired. Set aside. |
| 4. |
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Remove steaks from marinade; discard marinade. Season evenly with remaining 1/2 teaspoon pepper. Spray ridged grill pan or large nonstick skillet with nonstick cooking spray. Heat over medium heat until hot. Place steaks in pan; cook 12 to 15 minutes for medium rare to medium doneness, turning occasionally. Season with salt, as desired. |
| 5. |
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Serve steaks with bean mixture. Top with avocado mixture. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving using chuck eye: 677 calories; 36 g fat (10 g saturated fat; 14 g monounsaturated fat); 162 mg cholesterol; 1742 mg sodium; 41 g carbohydrate; 12.7 g fiber; 53 g protein; 5.8 mg niacin; 0.7 mg vitamin B6; 3.7 mcg vitamin B12; 7.6 mg iron; 40.3 mcg selenium; 15.8 mg zinc.
Nutrition information per serving using shoulder center (ranch steak): 593 calories; 27 g fat (6 g saturated fat; 11 g monounsaturated fat); 118 mg cholesterol; 1763 mg sodium; 41 g carbohydrate; 12.7 g fiber; 53 g protein; 7.8 mg niacin; 0.7 mg vitamin B6; 5.2 mcg vitamin B12; 7.6 mg iron; 51.6 mcg selenium; 11.4 mg zinc.
Nutrition information per serving using top blade (flat iron): 645 calories; 34 g fat (8 g saturated fat; 13 g monounsaturated fat); 106 mg cholesterol; 1752 mg sodium; 41 g carbohydrate; 12.7 g fiber; 51 g protein; 8.3 mg niacin; 0.9 mg vitamin B6; 6.1 mcg vitamin B12; 6.9 mg iron; 34.6 mcg selenium; 15.7 mg zinc. |
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