The sun has finally arrived and looks set to stay at least until the weekend! This means the bbq, griddle pan and salad bowl will be in heavy use in the bariatriccookery.com kitchen. (It may even stay sunny and dry for the UK’s Bank Holiday Weekend and for Memorial Day in the US). When time is at a premium I fall back on my fail-safe option of marinated meat served with salad with or without corn tacos for such occasions.
This recipe uses skirt steak which has been left to marinate overnight in a mixture of lime juice, Chipotle rub or Mexican spice mix, shallots, oil and a few chilli flakes to maximise the flavour of the meat. It’s served with mashed black beans and corn tacos (if liked and tolerated). It’s a fantastic dish for small or large gatherings alike and so, so simple to put together – especially if you’re one step ahead!
IDEALLY START THIS RECIPE 24 HOURS AHEAD OF COOKING
ONE-STEP-AHEAD STEAK, SHALLOT & BLACK BEAN TOSTADAS
Ingredients
METRIC/US
400 g/14 oz skirt steak
1 pack Mexican spice/chipotle rub mix
1 tbsp oil
juice of 1½ limes
8 shallots
6 cloves
¼ tsp dried chilli flakes
2 x 390 g/14 oz cans black beans, drained
salt and freshly ground black pepper
8 corn tacos
sour cream/yogurt and coriander/cilantro to serve
Method
- The night before (or at least 8 hours before) put the steak in a marinade or plastic bag with all but 1 tsp of the spice/rub mix, 2 tsp of the oil and the juice of ½ lime. Give the bag a good shake to coat the meat and place in the refrigerator and leave to marinate ideally overnight or for at least 8 hours.
- Slice 6 of the shallots very finely, put in a bowl and squeeze over the remaining lime. Add the cloves and chilli, mixing well. Cover and leave to marinate in the refrigerator too.
- The next day, remove the steak and shallots from the refrigerator and allow to come to room temperature. Preheat the oven to 200 C/400 F/gas 6.
- Heat a frying/sauté or griddle pan to hot and cook the steak on each side for 3-4 minutes for medium/rare or cook a little longer to suit your taste. Set aside to rest in a warm place.
- While the steak is cooking, finely chop the remaining shallots. Heat the remaining oil in a small pan, add the chopped shallots and cook for 3-4 minutes. Add the beans with the remaining spice and heat through. Once warm, remove from the heat and mash with a fork. Taste and season with salt and pepper if liked.
- Meanwhile, lay the tacos on a baking sheet and warm in the oven for 6-7 minutes until they are crisp. Remove from the oven and keep warm.
- To serve, slice the steak, spread the tacos with the bean mixture, top with the steak and serve with the prepared shallot salsa and some soured cream/yogurt and coriander/cilantro if liked.
SERVES 4
WLS PORTION: ½
CALORIES PER PORTION: 440
PROTEIN: 32.8g
CARBOHYDRATE: 31.2g
FAT: 18g
Image courtesy of www.ukshallot.com
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