Flank Steak With Raspberry-Chipotle Sauce and Tomato Bean Bake
Meal Time - 45 minutes / Serves 6
Cooking Sequence
- Prepare beans and begin to bake; prepare steak and begin to bake - 10 minutes
- Meanwhile, prepare suggested side dishes
- Complete steak recipe and serve - 35 minutes
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Flank Steak With Raspberry-Chipotle Sauce
Ingredients
large zip-top bag
1/3 cup molasses
1 tablespoon Worcestershire sauce
1 teaspoon garlic salt
1 teaspoon liquid smoke
2 lb beef flank steak
1 cup barbecue sauce
1/4 cup raspberry preserves
3 tablespoons chipotle mustard
1 tablespoon chipotle hot pepper sauce
aluminum foil
6 Bakery hamburger buns
Steps
- Preheat oven to 425°F. Place in zip-top bag, molasses, Worcestershire sauce, garlic salt, and liquid smoke; shake to mix. Add flank steak (wash hands); seal tightly and knead bag to evenly coat the steak. Transfer meat and marinade to 2-quart baking dish. Bake 25–30 minutes or until internal temperature reaches 145°F (for medium-rare). Use a meat thermometer to accurately ensure doneness.
- Combine remaining ingredients (except buns) in medium bowl. (Sauce may be warmed, if desired. Place in microwave-safe bowl; microwave on HIGH 30–45 seconds or until warm.)
- Transfer steak to cutting board and cover loosely with foil; let stand 5 minutes. Slice meat thinly (across the grain). Place meat on buns, top with sauce, and serve.
CALORIES (per 1/6 recipe) 610kcal; FAT 18g; CHOL 85mg; SODIUM 1085mg; CARB 62g; FIBER 0g; PROTEIN 47g; VIT A 2%; VIT C 0%; CALC 8%; IRON 30%
Tomato Bean Bake
Ingredients
cooking spray
8 oz fresh pre-diced onions (1 1/2 cups)
1 (28-oz) can original baked beans (drained)
1 (14.5-oz) can fire-roasted diced tomatoes (undrained)
1/4 cup molasses
1/2 teaspoon Worcestershire sauce
4 slices bacon
Steps
- Preheat oven to 425°F. Coat 2-quart baking dish with cooking spray. Combine remaining ingredients (except bacon) in large bowl; transfer bean mixture to baking dish. Lay bacon slices evenly across top of beans (wash hands).
- Bake 25–30 minutes or until bacon is browned and sauce bubbles around edge of dish. Let stand 5 minutes before serving.
CALORIES (per 1/6 recipe) 310kcal; FAT 9g; CHOL 10mg; SODIUM 860mg; CARB 47g; FIBER 8g; PROTEIN 10g; VIT A 4%; VIT C 2%; CALC 10%; IRON 20%
Utensils & Cookware
2-quart baking dish
mixing bowls
whisk
cooking spoons
meat thermometer
knife and cutting board
measuring utensils
Shortcuts & Tips
Always slice flank steak across the grain of the muscle fibers. This cut of beef is very tough unless properly cut.
Recipe Version 02/09-005
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