For our Live Cooking Experience this week from the IBI studios, we made some Flank Steak Soft Tacos With Goat Cheese! Not only are these tacos delicious, but they are made with all natural and anti-inflammatory ingredients that are great for you and your back!
This recipe was sent to us by Roseann Benzing, a patient at our Orland Park clinic! She has been a patient of IBI in Orland Park for a little over a month and is very happy with the improvement she is seeing in her mobility and how she is being able to get back to doing things she loves to do, like cooking. She has fond memories of creating the recipe she gave us with her aunt when she was younger.
Here's what is in these ingredients that makes them anti-inflammatory:
Grass Fed Beef
While beef is slightly higher in fat then chicken breast, it contains half the amount of arachidonic acid and has higher levels of anti-inflammatory nutrients such as monosaturated fat, selenium and zinc.
Olive Oil contains antioxidant Oleocanthal works similar to Ibuprofen in the fight against inflammation.
Known for its great anti-inflammatory properties, Garlic contains high sulfur contents that prevent the activation of inflammatory enzymes in the body.
Onions are naturally high in the potent antioxidant quercetin, known to help the body fight inflammation
Chili peppers include capsaicin (the hotter the pepper, the more capsaicin it has), which is a potent inhibitor of substance P, a neuropeptide associated with inflammatory processes.
Contains thymol which acts as an antioxidant, anti-carcinogen and reduces inflammation.
Cabbage is called a cruciferous vegetable. It contains glucosinolates which gives it the bitter taste. Glucosinolates are digested into isothiocyanates which reduce inflammation and fight bacteria.
Unlike cows milk, goats milk does not contain A1 casein which is known to cause inflammation.
It is a good source of dietary fiber, vitamins A, C, E, K, Calcium, Iron, Potassium and Magnesium all which help provide anti-inflammatory properties.
Limes, like most citrus, contain high amounts of Vitamin C, which significantly reduces inflammation.
Cooked tomatoes are even higher in the antioxidant lycopene then raw ones. Lycopene is associated with reduced levels of inflammation.
Watch the video of Dr. Jeff Winternheimer D.C. and Chef Bill as they make these tacos:
Flank Steak Soft Tacos With Goat Cheese
Serves: 8 Prep Time: 10 mins
1.5 lbs. Grass Fed Flank Steak
2 Tbl Virgin Olive Oil
16 Ounces Canned Tomato Sauce
3 tsp Finely Chopped Garlic
1 Cup Chopped Onion
1 tsp Chili Powder
1 tsp Ground Cumin
1 1/2 tsp Salt
8 Whole Grain Tortillas
2 Cups Shredded Red Cabbage
1/2 Cup Crumbled Goat Cheese
1/2 Cup Cilantro
8 Lime Wedges
- Heat olive oil. Slice flank steak into strips and sauté in olive oil until browned, about 3 minutes each side.
- While steak is cooking, combine the tomato sauce, onion, chili powder, garlic, cumin and salt in a small bowl.
- Add the tomato sauce mixture to the steak and add 1/4 cup water to the pan. Simmer and cook on low for about 30 minutes, until steak is cooked all the way through; remove steak from pan and set aside to cool.
- Increase the cooking heat for the sauce up to high for approximately 3-5 minutes, or until the sauce is thickened, then add the steak to the sauce mixture in the pan and heat through.
- Heat tortillas up by either baking in the oven at 350 degrees for 3-5 minutes or by heating carefully on the stove flame, using tongs to flip over once edges are charred.
- Fill each tortilla with the mixture and top with shredded red cabbage, cilantro, crumbled goat cheese, and garnish with lime wedge (to be used for squeezing juice on top of tacos).
Totals per serving:
Calories: 256, Total Fat: 12.32g, Total Carbohydrates: 10g, Sugar: 4.61g, Fiber: 2.26g, Protein: 52.97g, Sodium: 4734mg
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