Steak with Mashed White Kidney Beans

Instead of mashed potatoes with steak, try this white bean mash. It’s delicious and certainly more nutritious. The caramelized onions add a sweet and savory depth to the dish.

1. Prepare the caramelized onions by spraying a small, nonstick skillet with cooking spray and setting it over medium heat. Add the oil and onion and sauté for 5 minutes. Add the garlic and sugar and reduce to low heat. Sauté for 10 minutes, until the onion is browned. Take off the heat and remove half of the onions for the garnish, setting them aside in a bowl. Keep the other half in the skillet off the heat.

2. To make the mash, combine the beans, garlic, oil, lemon juice, water, chili sauce, salt and pepper. Purée until smooth. Add the bean mash to the remaining sautéed onions in the skillet. Cover to keep warm.

3. Lightly coat a nonstick grill pan or barbecue with cooking spray and sauté the steak until done to your preference, about 10 minutes, depending upon the thickness of the steak.

4. Place the bean mash on a serving plate, slice the steak and arrange on top of the mash. Garnish with the remaining onion and fresh basil, and serve.

1 1/2 lb grilling steak
1 tsp vegetable oil
2 cups finely diced onion
2 tsp finely chopped garlic
2 tsp brown sugar

3 cups canned white kidney beans, drained and rinsed
1/2 tsp finely chopped garlic
1 1/2 Tbsp olive oil
1 Tbsp lemon juice
1 Tbsp water
1 tsp hot chili sauce
pinch of salt and pepper

1/4 cup chopped fresh basil

Nutritional Analysis per Serving

Calories 492
Protein 46 g
Fat 18 g
Saturated Fat 4.6 g
Carbohydrates 34 g
Cholesterol 73 mg
Sodium 320 mg
Fiber 8.5 g

Prep Time: 15 minutes
Cook Time: 25 minutes

Make Ahead: Prepare the caramelized onions and white bean mash up to a day ahead. Reheat gently on the stovetop.

Serves 4

Nutrition Watch: Kidney beans are a good source of protein and manganese, providing energy and antioxidant defense.