Southwestern Steak and Kidney Beans

This recipe is much like having a stir-fry without the cooking urgency that a typical stir-fry demands. For dinner in 20 minutes, start by making the rice; as it cooks, you can get everything else made and ready to serve.

Yields4 ServingsDifficultyBeginnerPrep Time10 minsCook Time20 minsTotal Time30 mins
Ingredients
 1 tsp (5 mL) EACH Cajun spice (see Tip) and ground cumin
 ¼ tsp (1 mL) EACH salt and hot pepper flakes
 1 lb (500 g) Beef Minute/Sandwich/Fast-fry Steaks
 2 tbsp (30 mL) olive oil, divided
 ½ cup (125 mL) chopped red onion
 1 sweet red pepper, diced
 ½ cup (125 mL) EACH salsa and frozen corn kernels
 ⅓ cup (75 mL) ketchup
 1 can (19 oz/540 mL) red kidney beans, drained and rinsed
 Lime wedges
Method
1

1. Combine Cajun spice, cumin, salt and hot pepper flakes in a small bowl; set half aside. Pat steaks dry with paper towel; sprinkle both sides with remaining spice mixture.

2. Heat half the oil in nonstick skillet over medium-high heat and cook steaks, in batches as necessary, for 4 to 8 minutes, turning twice or more until steaks are cooked to medium (160°F/71°C) at the least. Transfer to a plate, cover with foil to keep warm; set aside.

3. Meanwhile, reduce heat to medium and add remaining oil to skillet. Cook onion, red pepper and reserved spice mixture, stirring occasionally, for about 4 minutes or until onion is softened. Stir in salsa, corn, ketchup and beans; cook, stirring, for about 4 minutes or until heated through.

4. Cut steak across the grain into thin slices. Add to vegetable mixture and toss to combine. Serve with squeeze of lime.

Tip
2

If you don’t have Cajun spice, use ¼ tsp (1 mL) EACH paprika, dried oregano, garlic powder and thyme.

Nutrition
3

Per 1 cooked portion: about 350 Calories, 33g Protein, 11g Fat, 31g Carbohydrate, 720mg Sodium
Excellent Source of: Riboflavin, Niacin, Vitamin B6, Vitamin B12, Zinc, Selenium
Good Source of: Potassium, Iron, Vitamin C, Thiamine, Folate, Pantothenate, Phosphorus
Source of: Calcium, Choline, Magnesium
Very High in: Fibre
2.5g Saturated Fat, 0.1g Trans Fat, 1.5g Polyunsaturated Fat, 7g Monounsaturated Fat
Shopping List
4

1 sweet red pepper
Red onion
1 lime
1 lb (500 g)Beef Minute/Sandwich/Fast-fry Steaks
Olive oil
Salsa
Ketchup
Cajun spice (see Tip)
Ground cumin
Salt
Hot pepper flakes
1 can (19 oz/540 mL) red kidney beans
Frozen corn kernels

 

Ingredients

Ingredients
 1 tsp (5 mL) EACH Cajun spice (see Tip) and ground cumin
 ¼ tsp (1 mL) EACH salt and hot pepper flakes
 1 lb (500 g) Beef Minute/Sandwich/Fast-fry Steaks
 2 tbsp (30 mL) olive oil, divided
 ½ cup (125 mL) chopped red onion
 1 sweet red pepper, diced
 ½ cup (125 mL) EACH salsa and frozen corn kernels
 ⅓ cup (75 mL) ketchup
 1 can (19 oz/540 mL) red kidney beans, drained and rinsed
 Lime wedges

Directions

Method
1

1. Combine Cajun spice, cumin, salt and hot pepper flakes in a small bowl; set half aside. Pat steaks dry with paper towel; sprinkle both sides with remaining spice mixture.

2. Heat half the oil in nonstick skillet over medium-high heat and cook steaks, in batches as necessary, for 4 to 8 minutes, turning twice or more until steaks are cooked to medium (160°F/71°C) at the least. Transfer to a plate, cover with foil to keep warm; set aside.

3. Meanwhile, reduce heat to medium and add remaining oil to skillet. Cook onion, red pepper and reserved spice mixture, stirring occasionally, for about 4 minutes or until onion is softened. Stir in salsa, corn, ketchup and beans; cook, stirring, for about 4 minutes or until heated through.

4. Cut steak across the grain into thin slices. Add to vegetable mixture and toss to combine. Serve with squeeze of lime.

Tip
2

If you don’t have Cajun spice, use ¼ tsp (1 mL) EACH paprika, dried oregano, garlic powder and thyme.

Nutrition
3

Per 1 cooked portion: about 350 Calories, 33g Protein, 11g Fat, 31g Carbohydrate, 720mg Sodium
Excellent Source of: Riboflavin, Niacin, Vitamin B6, Vitamin B12, Zinc, Selenium
Good Source of: Potassium, Iron, Vitamin C, Thiamine, Folate, Pantothenate, Phosphorus
Source of: Calcium, Choline, Magnesium
Very High in: Fibre
2.5g Saturated Fat, 0.1g Trans Fat, 1.5g Polyunsaturated Fat, 7g Monounsaturated Fat
Shopping List
4

1 sweet red pepper
Red onion
1 lime
1 lb (500 g)Beef Minute/Sandwich/Fast-fry Steaks
Olive oil
Salsa
Ketchup
Cajun spice (see Tip)
Ground cumin
Salt
Hot pepper flakes
1 can (19 oz/540 mL) red kidney beans
Frozen corn kernels

Southwestern Steak and Kidney Beans