1/2 cup brown rice (makes 1 3/4 cups cooked)
1 small clove garlic, halved
1/2 cup low-sodium nonfat chicken broth (plus 3 tbsp)
2 tablespoons cilantro
1 tablespoon cilantro, thinly sliced
1 1/2 tablespoons packed parsley
1 teaspoon balsamic vinegar
1/3 pound cooked flank steak (left over from Sunday’s brunch)
1/2 teaspoon extra light olive oil
1/2 celery stalk, finely chopped
2 tablespoons chopped onions
1 teaspoon taco seasoning
1/2 cup canned black beans, rinsed and drained
2 large romaine leaves, thinly sliced


Heat oven to 400°. Cook rice as directed on package; reserve 1/2 cup. (Refrigerate 1 1/4 cups to use later throughout the week.) Blend garlic, 3 tbsp broth, 2 tbsp cilantro, parsley and vinegar in a mini-chopper or blender until chunky. Place steak in a small ovensafe skillet; top with cilantro-parsley sauce. Push steak to side and place rice next to it. Bake, uncovered, until steak is warm and rice is hot, 15 to 20 minutes. Remove and set aside. Heat oil in a small saucepan over medium-high heat. Cook celery and onion until onion softens and browns lightly, 3 to 4 minutes. Sprinkle taco seasoning over celery and onion and cook until spices become fragrant, about 1 minute. Stir in beans and remaining 1/2 cup broth. Cook until vegetables absorb most of broth, 5 to 6 minutes. Place romaine on 1 side of a large plate. Top with beans. Remove steak from skillet and slice it thinly on the diagonal. Stir rice in skillet to pick up remaining cilantro-parsley sauce. Place rice on other half of romaine and steak next to beans and rice. Garnish with 1 tbsp sliced cilantro.

Nutritional Info

547 calories per serving, 18.7 g fat (5.5 g saturated), 48.5 g carbs, 10.7 g fiber, 41.8 g protein

recipe courtesy of

Leave a Reply

Your email address will not be published. Required fields are marked *