Cowboy Flank Steak with Sweet & Smoky Beans with Garlic-Roasted Broccoli

This is another Cooking Light recipe that I decided to give a try – Mike actually did the cooking on this one and it was delicious! He said this is possibly his favorite way to cook broccoli!

Cowboy Flank Steak
Cowboy Flank Steak


1 tablespoon  olive oil

1 cup chopped yellow onion
1 cup chopped red bell pepper

3/4 cup lower-sodium tomato puree

1 tablespoon brown sugar

1 tablespoon molasses

1/2 teaspoon chipotle chile powder

1/4 teaspoon ground cinnamon

1 (16-ounce) can pinto beans, rinsed and drained

1 (4.5-ounce) can chopped green chiles, undrained

1 tablespoon smoked paprika

1 teaspoon dried oregano

1 teaspoon freshly ground black pepper

3/8 teaspoon kosher salt

1 pound flank steak, trimmed


Heat a large saucepan over medium heat. Add 1 tablespoon oil; swirl to coat. Add onion and red bell pepper; sauté 4 minutes or until slightly tender. Stir in tomato puree and next 6 ingredients (through green chiles). Cover and simmer 15 minutes, stirring occasionally.

Heat a grill pan over high heat. Combine paprika and next 3 ingredients (through salt) in a small bowl; rub spice mixture evenly over steak. Coat pan with cooking spray. Add steak to pan; grill 6 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Cut steak diagonally across grain into thin slices. Serve with beans.

For Garlic-Roasted Broccoli

Preheat oven to 400 degrees. Place 6 cups broccoli florets and 3 minced garlic cloves in a large bowl. Coat generously with cooking spray; toss to coat. Arrange mixture in a single layer on a jelly roll pan. Roast at 400 degrees for 12 minutes, stirring once.

Spice-Rubbed New York Strip with Avocado-Lime Salsa

Tonight I wanted something quick and easy to cook… I landed on spice-rubbed New York strip with avocado-lime salsa and herbed corn muffins. This was actually pretty easy (took about an hour total) and came out really well. I found this recipe in a magazine (along with the recommendation for herbed corn muffins) and thought it sounded light and summary. It was really delicious – a nice blend of spicy and cool (thanks to the avocados!).


Spice-Rubbed New York Strip Steak with Avocado Lime Salsa
Spice-Rubbed New York Strip Steak with Avocado Lime Salsa



1/4 cup finely chopped red onion

2 tablespoons chopped fresh cilantro

1 1/2 tablespoons fresh lime juice

1 tablespoon olive oil

1 finely chopped, seeded Serrano pepper

1 avocado, peeled and diced

1/2 teaspoon salt

1 teaspoon ground cumin

1 teaspoon paprika

1/2 teaspoon garlic powder

1/2 teaspoon chili powder

1/2 teaspoon chipotle chile powder

1/4 teaspoon cinnamon

2 8-oz New York strip steaks, trimmed


Preheat a grill or grill pan to high heat.

Place first 6 ingredients in a bowl; gently stir in 1/4 teaspoon salt and set aside.

Combine remaining 1/4 teaspoon salt, cumin, and the next 4 ingredients (through cinnamon) in a bowl; rub spice mixture over both sides of steaks. Cooks steaks for 3 minutes per side (I did a little longer to make them medium). Let stand 5 minutes and cut across the grain into thin slices. Serve with salsa.



1 1/4 cups low fat buttermilk

1/4 cup olive oil

1 egg

1 cup flour

3/4 cup yellow cornmeal

1 1/2 teaspoons sugar

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1/4 teaspoon ground pepper

1/4 cup thinly sliced green onions

1 tablespoon minced fresh parsley

1 tablespoon minced fresh thyme


Preheat oven to 400 degrees.

Combine buttermilk, olive oil and egg. Stir well with a whisk.

In a separate bowl, combine flour, cornmeal, sugar, baking powder, baking soda, salt, and pepper. Make a well in the center of the mixture and add the milk mixture, stirring until just moist. Stir in green onions, parsley and thyme.

Spoon into 12 muffin cups coated with cooking spray. Bake at 400 degrees for 13 minutes or until a wooden pick inserted in center comes out with moist crumbs clinging.