dLifeHeaderPortlet dLifeHeaderPortlet

Shredded Steak with Rice, Beans, and Plantains
Source: dLife

Tasty mix of shredded flank steak cooked with onions and beef broth, added to black beans, rice and tasty fried plantains.

Prep Time: 15 minutes
Cook Time: 90 minutes
Difficulty: Intermediate

Nutrition Facts

Makes 6 servings
Amount Per Serving
Calories 400.4
Total Carbs 43.3 g
Dietary Fiber 6.5 g
Sugars 9.3 g
Total Fat 10.8 g
Saturated Fat 3.8 g
Unsaturated Fat 0.8 g
Potassium 1017.3 mg
Protein 34.3 g
Sodium 455.1 mg
Dietary Exchanges
1/2 Fat , 1 Vegetables , 1 Fruits , 3 1/2 Meat , 2 Starch
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
Powered by ESHA


1 1/2 lb  Beef, flank steak, london broil, lean, raw, choice, 0" trim
1 each  medium onions
14 1/2 floz  fat free unsalted beef broth
0 3/4 cup  long grain brown rice
2 tsp  olive oil
1 each  medium onions
3 each  medium garlic cloves
2 each  medium tomatoes
1 tsp  paprika
0 1/2 tsp  salt
0 1/2 tsp  black pepper
15 oz  low sodium canned black beans
1 each  Plantain, fresh, medium
  1. Place the steak, onion, and broth into a large pan and bring to a boil. Lower heat, cover, and simmer until steak breaks easily with a fork, about 1 hour. Remove entire pan from heat and let sit until cool enough to handle, about 15 minutes.
  2. In the meantime, cook the rice according to directions on package, leaving out added fat and salt.
  3. Place the steak on a cutting board, strain 1/4 cup of liquid from pan and throw out the rest, throw out onions. Wipe the pan with paper towels for use again. Use 2 forks to shred steak into small pieces.
  4. Place pan back on stove and heat 1 teaspoon of the oil over medium high heat. Add in the onion and garlic and cook until onion begins to soften, about 2 to 3 minutes, stir occasionally.
  5. Stir in the shredded steak and cook until browned, about 3 minutes.
  6. Add in the tomatoes, paprika, salt, and pepper; cook until softened, about 2 minutes (if mixture begins to look dry add in the reserved 1/4 cup of liquid from step 3.) Place mixture into a bowl and keep warm.
  7. Again wipe skillet clean with paper towel and return to stove. Heat the remaining teaspoon of oil over medium heat. Add in the plantains and cook, stirring often until soft, about 5 minutes.
  8. Serve 1/2 cup of steak with 1/2 cup of rice, 1/4 cup of beans, and 2 pieces of plantains.

dLife Weekly Poll

Do you have all the doctors you need on your diabetes care team?

Sign in or Join dLife now to help keep track of your favorite recipes and foods.
  • Watch dLifeTV online now!

    Click here for more info