Published On: Sun, Feb 4th, 2018

Chef Robert Irvine’s Healthy Steak Recipes 3 Ways

Chef Robert Irvine's Healthy Steak

Mustard Flank Steak

While an inexpensive and typically tough cut of meat, flank steak has great flavor and is very versatile. With the help of a tasty marinade, it can be tenderized. This first marinade uses mustard as an emulsifier that thickens and flavors at the same time. Combined with the salty-sweet tang of balsamic, this marinade will have you recreating this recipe till the cows come home.

Ingredients:

  • Flank steak, 8 oz.
  • Balsamic vinegar, 1/4 cup
  • Olive oil, 1/4 cup
  • Mustard, 2 tbsp
  • Pepper, to taste
  • Salt, to taste
  • Basil, to garnish

Directions:

  1. Make a simple marinade using the olive oil, balsamic vinegar, and mustard. Use whichever type of mustard you prefer (Dijon used here). Whisk together.
  2. Place steak directly in the marinade. Cover with plastic wrap.
  3. Leave in the refrigerator for a few hours.
  4. Sauté or grill the steak for about 4 minutes on each side, or until internal temperature reaches 135 degrees F. When finished, slice at an angle to cut through the toughness of the muscle.
  5. Garnish with basil.

 

Flank Steak with Jicama Salsa

The tuber jicama is a great base for a steak-paired salsa. Its crisp texture and fresh taste make it the perfect base for the tomato and tomatillo blend. Whip the salsa up the night before to give the flavors time to meld.

Ingredients

Marinade

  • Flank steak, 8 oz.
  • Jalapeno, chopped, 1 tbsp
  • Lemon juice, 1 tbsp
  • Garlic, minced, 1 tbsp
  • Olive oil, 1 tbsp

Jicama Salsa

  • Tomatillos, diced, 1/4 cup
  • Jicama, diced, 1/4 cup
  • Tomatoes, 1/4 cup
  • Lemon juice, 1/8 cup
  • Olive oil, 1/4 cup
  • Cilantro, to taste
  • Salt, to taste
  • Pepper, to taste

Directions:

  1. For the salsa, combine chopped tomatillos, tomatoes, jicama, oil, cilantro, and lemon juice. Add a pinch of salt and pepper.
  2. Cover with plastic wrap, and place the salsa in the fridge.
  3. For the marinade, combine a chopped jalapeno, garlic, oil, and lemon juice. Blend.
  4. Allow flank steak to marinate overnight.
  5. Grill or sauté for about 4 minutes on each side, or until internal temperature reaches 135 degrees F.
  6. Cut steak at an angle.

Pro tip: If you find your cutting board sliding as you slice, place a wet paper towel underneath it to eliminate shifting.

 

Cumin and Coriander Flank Steak

This dry rub is easy to whip up and can be made stronger by sitting overnight. Pair with a fresh black bean salsa for color, texture, and a little extra protein.

Ingredients

Marinade:

  • Flank steak, 8 oz.
  • Cumin, 2 tbsp
  • Coriander, 2 tbsp

Black Bean Salsa

  • Red onion, diced, 1/4 cup
  • Roasted red pepper, diced, 1/4 cup
  • Black beans, 1 cup
  • Vinegar, 2 tbsp
  • Cilantro, 1/8 cup
  • Olive oil, 2 tbsp
  • Salt, to taste
  • Pepper, to taste

Directions

  • Mix cumin and coriander, making sure to meld.
  • Rub into flank steak. Grill or sauté for about 4 minutes on each side, or until internal temperature reaches 135 degrees F.
  • While the steak cooks, combine red onion, roasted red pepper, cilantro, black beans, vinegar, and olive oil. Mix, and garnish with salt and pepper.

 

About the Author

- Peter A Soto is a Martial Artist with more than 20 years training all kinds of Martial Arts. He is also a Certified High School Teacher in the State of California, and a Fulbright Teacher by the Department of Education of the United States of America. www.petersoto.com

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