PDF 
In our effort to be healthier this year, not only are we limiting our carb intake, but we’re also trying to eat less meat and more vegetables with each meal. I have found that the easiest way to do this, is to fill a plate with all kinds of interesting tastes alongside the protein. This gives your body the protein it needs, but the opportunity to enjoy a more stimulating plate, therefore making you more satiated eating a meal with a little less fat and a lot more fiber.
Flat iron steaks are an often overlooked piece of beef. They’re not ridiculously expensive, but cooked well, they’re tender and juicy and really terrific. In this dish we simply salted the cast iron grill and grilled the beef a few minutes per side till it was cooked medium rare. Served along side sauteed squash, baby carrots and a tossed salad topped with fresh, local goat cheese, olive oil and balsamic vinegar, you have a plate full of exciting tastes. Here’s what we did:
- 4 zucchini sliced thinly into half moons
- 4 yellow squash sliced thinly into half moons
- 1 small onion chopped
- 1 flat iron steak
- 2 packages of baby, multi colored carrots (they were on deep sale at Publix – you can use anything you like)
- tossed salad of lettuces, cucumber, tomato and radish
- olive oil
- balsamic vinegar
- goat cheese
- salt
- salt and pepper to taste on plate
Prepare your zucchini and onion:
Spray your grill pan with non, stick spray and sprinkle some salt on the pan. Heat to med heat – You want it hot, but not so hot that the steak smokes when you put it on the pan – we want sizzle, not smoke alarm. Also heat a large pan for the zucchini and a small pot of water to boil the carrots.
Put enough oil in the frying pan to cover the bottom and when it ribbons add your onion. Cook for a couple of minutes until it looks silky
Add the zucchini and squash and a big pinch of salt
You don’t want to stir this too much as you want the squashes to actually cook down – so only stir/toss it every 3-4 minutes to let everything get a little heat on it.
Put your steak on the pan when it gets hot and allow to cook at least 3-4 minutes per side, flip and flip again if necessary. If you press on the steak and if feels like the area between your thumb and forefinger, it’s medium rare. Cook more if you prefer.
When it’s done, take it off the grill and set aside. We want this to sit for at least 10-15 minutes to let the juices redistribute.
Meanwhile, boil your carrots for about 4-6 minutes until fork tender
and keep an eye on your squashes…
Slice your steak, put a few slices on the plate with some squash, a couple of colorful carrots, and salad. Crumble some goat cheese on the salad and drizzle olive oil and balsamic vinegar over the top.
Who needs steak houses? This was outstanding! All those colors, all those nutrients and yummy steak to boot. I wish I had some leftovers.
It is OK to use my photos or content provided a link back and proper crediting is given
Find Me: