Weekly Meal Plans: Flank Steak & Kale, A Beautiful Marriage

This week I just couldn’t decide on 1 theme ingredient, so I went with two!  Flank Steak and Kale.  Before I completed the recipes, my husband, Dave, asked why I had to go and mess it up with Kale.  However, after the 3 meals, I am happy to report that he is a Kale-converter!  The truth is, I love steak, but my guilty conscience is always telling me to balance it out with something really healthy, so making the theme steak alone left a nagging feeling for me.  But…once I added in Kale (and olive oil and feta cheese, haha) it was perfect!

Flank steak is one of those cuts of meat that just keeps on giving.  If you buy a nice big 1.5-2 lb cut, season or marinade it (garlic, salt, pepper is really all you need) and cook it on the grill, you can easily make 2-4 meals out of it, each very different from the other.  I have only made two flank steak meals for you here, but I had extra steak leftover after the two meals, so there is a BONUS recipe on the website, No Recipe Night: Leftover Steak, Tomato, Peppers, that you should check out for more inspiration.

​Another reason that I like cooking Flank Steak is because it is fabulous grilled and grilling is Dave’s specialty.  I pretend that I know nothing about the grill, so that he can feel like the master of that domain and I can get him cooking with me.  Truthfully, he really is a master griller and always does an amazing job with whatever I toss at him, whether it is steak, burgers, vegetables, or fish.  Keep up the great work, Dave and all of the husband-master-grillers out there!

Kale…oh my sweet, new friend, Kale.  This is a new marriage, Kale & Steak, in fact I marry Kale with just about anything, so my Kale gets around.  And like any new marriage, Kale and I are still in the honeymoon stage gettin’ busy a lot!  Ok, so now the marriage analogy has gone off the road, but you get the picture.  I put kale in my morning smoothie, lunch salads or one-bowl concoctions, and into a variety of dinner dishes.  It’s not only incredibly healthy, it’s incredibly versatile

This week’s menu includes not only Flank Steak and Kale, but 2 additional things I love…(1) sauces.  I love to smother, dip, cover, and drizzle sauces on or with my food.  I love the different temperatures, textures, and complementary flavors.  (2) soups.  Anytime I can eat my meal from a bowl, I’m happy.  One-pot dishes are the best!

Mediterranean Flank Steak with Kale & Feta Cauliflower Rice – This is a delicious Mediterranean-inspired recipe.  Granted, Mediterranean cuisine is generally lean proteins, so I said this is “inspired” as I love the fresh and natural-ness that is showcased in this beautiful cuisine and I wanted to bring a more healthy appeal to steak.  The salty, texture-filled, Kale and Feta Cauliflower Rice seriously tastes just like rice filled with flavor.   This is a must-try dish!

Flank Steak, Feta, Kale, & Crispy Onion Flatbread Sandwich – Ok, here we go…get ready to get messy!  This sandwich has so many flavors and textures piled on between 2 crispy pieces of flatbread.  You will not know how you will fit it in your mouth, you just will – trust me.  The tender flank steak, topped with crisp kale, topped with creamy and salty Feta, topped with tangy and sweet roasted red pepper, topped with Crispy savory onion rings, topped with another salty layer of garlic aioli that comes oozing out with each bit WILL fit in your mouth and you will LOVE it!

Creamy Carrot & Kale Soup with Toasty Garlic Flatbread –  Last but not least, it’s soup time.  Dunk your garlic bread into this creamy, textured, slightly sweet, slightly salty soup and enjoy!  Do I need to say anything else?

Tip: This week, I used a mini food processor to make cauliflower rice and soups SUPER easy!

Flank Steak & Kale - Shopping List

For any item with a * buy the smallest pack available if you do not already have this
Author Carrie Tyler

Ingredients

  • Carrots 3 Medium
  • Garlic 1 head/5 cloves
  • Lemons 2
  • Yellow Onion 2 Med.
  • Kale 1 Bunch
  • Cauliflower 1 small head
  • Red Radishes 5
  • Red Pepper 1 Medium
  • Flat leaf Parsley 1 small bunch
  • Greek yogurt 7-8oz
  • Feta cheese block 0.5 lb
  • 2 eggs
  • Milk*
  • Flank Steak 1.5 lbs
  • Flatbread Four 8-10 inch Rounds or Squares
  • Panko breadcrumbs 1.5 Cups
  • Mayonnaise* ¼ Cup
  • All-purpose flour*
  • Smoked Paprika*
  • Chickpeas 1 can
  • Vegetable broth 1 can
  • Red or white wine vinegar*
  • Extra-virgin olive oil*
  • Salt*
  • Ground Pepper*
  • Dried Oregano*

 

Flank Steak & Kale - Prep Ahead

These are the steps that can be done in advance for all 3 meals so that when you get to meal night during the hectic week, it is not so hectic!

Author Carrie Tyler

Ingredients

  • Carrots 3 Medium
  • Garlic 1 head/5 cloves
  • Lemons 2
  • Yellow Onion 2 Med.
  • Kale 1 Bunch
  • Cauliflower 1 small head
  • Red Radishes 5
  • Red Pepper 1 Medium
  • Flat leaf Parsley 1 small bunch
  • Greek yogurt 7-8oz
  • Feta cheese block 0.5 lb
  • 2 eggs
  • Milk*
  • Flank Steak 1.5 lbs

Instructions

  1. Make Yogurt Sauce: mix the yogurt, lemon juice, lemon zest, ½ tsp minced garlic, parsley, ¼ tsp Salt and a dash of ground pepper.
  2. Make Aioli: In a small bowl, mix the mayonnaise, garlic, salt, lemon juice, and 1 Tbls Olive Oil. Store in fridge.

Prep the veggies:

  1. Dice 1 onion and store in fridge.
  2. Halve the other onion and then slice both halves into ½ inch slices. Store in fridge.
  3. Thinly slice the kale into 2 inch strips, need 3 cups in total. Store in fridge.
  4. Cut off the cauliflower florets and break up into small pieces that can go into the blender. Blend into rice-size pieces. Repeat until you get 2 cups worth. Store in fridge.
  5. Slice 5 Red Radishes, then slice again into slivers or tiny sticks. Store in fridge.
  6. Cut the red pepper in half and remove the seeds and membranes. Then slice the red pepper into ¼ inch strips. Store in fridge.
  7. Dice the carrots and store in fridge.

 

Mediterranean Flank Steak with Kale & Feta Cauliflower Rice

Mediterranean Flank Steak with Kale & Feta Cauliflower Rice is a delicious Mediterranean-inspired recipe with a flavorful garlic-oregano-rubbed flank steak on top of delicious cauliflower "rice".  Finish with a cool and bright lemon garlic yogurt sauce.  Mediterranean cuisine is filled with fresh and natural ingredients, both of which hold true in this meal.  The simple rub for the flank steak lets the meat be the hero.  The salty, texture-filled, Kale and Feta Cauliflower Rice seriously tastes just like rice filled with flavor. 

Course Main Course
Cuisine Mediterranean
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 people
Author Carrie Tyler

Ingredients

Flank Steak & Rub

  • 1.5 lb Flank Steak
  • 2 Tbls red or white wine vinegar
  • 2 Tbls extra-virgin olive oil
  • 1 Tsp salt
  • 1 Tsp ground pepper
  • 3 garlic cloves minced
  • 1 Tsp dried oregano

Yogurt Sauce

  • ½ tsp Lemon juice + ½ tsp zest
  • 7-8 oz Greek yogurt
  • ½ tsp minced garlic
  • 1 tsp Parsley
  • ¼ tsp Salt & dash of ground pepper

Kale Cauliflower Rice

  • 1/2 cup Yellow onion, diced
  • 1 Tbls Extra virgin olive oil
  • 1 tsp Ground pepper
  • 1 tsp Salt
  • 2 cups Kale, Raw cut into thin strips
  • 6 cups Cauliflower florets
  • 1/2 cup Crumbled feta cheese

Instructions

Prep-Ahead

  1. Combine all ingredients for the Rub in a small bowl. Spread rub all over meat massaging to ensure complete coverage. Cover and chill for at least 3 hours or overnight. If storing overnight, put into sealed container or large sealed baggie.

  2. In a small bowl, mix the yogurt, lemon juice, lemon zest, ½ tsp minced garlic, parsley, ¼ tsp Salt and a dash of ground pepper.
  3. Dice the onion, thinly slice the kale into 2 inch strips.

  4. Cut off the cauliflower florets and break up into 6 cups small pieces (will reduce once blended) that can go into the blender. Blend into rice-size pieces. Repeat until all blended.  Store in fridge.

Cook & Enjoy!

  1. For medium rare, grill meat high heat for 6 minutes on the first side then flip and grill another 4-5 min.  For medium, you will want to keep it on the grill for another 3-4 minutes.  After removing the meat from the grill, LET IT REST!  There will be some carryover cooking, but most importantly, the juices will absorb back into the meat to keep it moist.

  2. Heat a sauté pan on high heat and add 1 Tbls extra virgin olive oil to coat. Add the diced onion and cook for 4 minutes stirring continually so they do not burn. Add the kale to the pan and stir to mix with the onions. Add a dash of salt and pepper to the mixture and cook stirring regularly for 5 minutes.
  3. Add a drizzle of olive oil to the pan if it seems dry, then add the cauliflower “rice” to the pan mixing with the onion and kale. Once slightly browned, add ½ cup water, reduce to a simmer, and cover for 5 minutes to cook the rice through.
  4. Remove cover and cook until water has cooked off. Then sprinkle in the crumbled feta and cook for another 2-3 minutes to melt. Turn off the heat.
  5. Slice the flank steak going against the grain into thin slices. 

  6. Plate the Kale & Cauliflower Rice, then top with several slices of flank steak. Drizzle Yogurt sauce over top.  Enjoy!

    Mediterranean Flank Steak with Kale & Feta Cauliflower Rice is a delicious Mediterranean-inspired recipe with a flavorful garlic-oregano-rubbed flank steak on top of delicious cauliflower “rice”. To finish it off, a cool and bright Lemon & Garlic Yogurt Sauce.

 

Flank Steak, Feta, Kale, & Crispy Onion Flatbread Sandwich

This sandwich has so many flavors and textures piled on between 2 crispy pieces of flatbread. The tender flank steak is topped with crisp kale, creamy and salty Feta, tangy and sweet roasted red pepper, Crispy savory onion rings, & another salty layer of garlic aioli...YUMMY!
Course Main Course
Cuisine American
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 2 people
Author Carrie Tyler

Ingredients

  • 2 Flatbread 2 8-10 inch rounds or squares
  • Flank Steak sliced thin
  • 4 slices Feta 4 Thin Slices
  • ½ cup Kale sliced into thin shreds
  • ½ Medium Red Pepper
  • 1 clove garlic minced
  • ¼ teaspoon salt
  • ¼ cup mayonnaise
  • 1 tbls lemon juice
  • 1 Tbls olive oil

Crispy Onions:

  • 2 eggs whites only
  • 2 Tbls milk
  • 1/2 cup all-purpose flour
  • 1 teaspoons smoked paprika
  • 3 teaspoons kosher salt
  • 1.5 cups panko breadcrumbs
  • 1 large yellow sweet onion sliced 1/2 inch thick

Instructions

Make Crispy Onions & Roasted Red Peppers

  1. Preheat the oven to 450 degrees F. Place parchment or aluminum foil onto 1 large baking sheet, coat with olive oil and set aside.
  2. Slice the red pepper into ¼ inch strips. Place in the corner of baking sheet, drizzle Olive oil, salt & pepper and toss to mix.
  3. Slice onion in half then slice into ½ inch slices. Separate into individual half rings. In a medium size bowl, whisk the 2 egg whites with milk and paprika. In a separate large bowl, mix panko crumbs with 2 Tsp. salt.
  4. Place onion rings into plastic sealable bag and add flour and 1 Tsp salt. Shake to coat onions with flour. Then add a few of the coated onions add a time to the egg mixture and then transfer to the bowl of panko crumbs shaking to coat evenly.
  5. Arrange on the prepared baking sheets in a single layer, making sure there is space between them. Then place in the oven. Cook until golden brown, 10 to 15 minutes. Halfway through the cooking time, flip over each onion ring to ensure even crisping.

Make additional toppings & Sandwich

  1. Brush 2 flatbreads with olive oil and place in the over directly on the rack for 8-10 minutes or until toasted
  2. Slice the kale into thin strips, if you haven’t already done this on the prep day.
  3. Make Aioli (if you did not already prep ahead): In a small bowl, mix the mayonnaise, garlic, salt, lemon juice, and 1 Tbls Olive Oil
  4. Take the leftover steak slices that you cut up previously and place them in a heated sauté pan with a a drizzle of olive oil. Toss in the pan to heat each piece through for 1-2 minutes, but not so much that you over cook the steak.
  5. Start building: Layer the steak on 1 toasted flatbread, then add the feta, then the red pepper, then a few crispy onions. Spread the aioli on the other flatbread and top the sandwich.
  6. Cut in half and plate with the remaining Crispy onions and extra aioli for dipping!

 

Carrot Soup close up in a bowl with a another bowl in back. Creamy Carrot Soup with Kale, Roasted Chickpeas and Thyme is a creamy, textured, easy-to-make soup! It's great as a starter, but hearty enough to be a meal with Kale and Chickpeas. Not only does this soup taste delicious, it's also incredibly healthy with vitamins, nutrients, fiber, and protein!
5 from 2 votes
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Creamy Carrot Soup with Kale and Roasted Chickpeas

Creamy Carrot Soup with Kale, Roasted Chickpeas and Thyme is a creamy, textured, easy-to-make soup! It's great as a starter, but hearty enough to be a meal with Kale and Chickpeas. Not only does this soup taste delicious, it's also incredibly healthy with vitamins, nutrients, fiber, and protein!

Course Main Course, Soup
Cuisine American
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4 servings
Author Carrie Tyler

Ingredients

  • 2 cups Carrots diced
  • ½ cup Yellow onion diced
  • 1 tbls Fresh thyme or 1 tsp dried thyme
  • 1 1/2 Tbls Extra Virgin Olive Oil
  • 32 oz Vegetable broth
  • 1 can Chickpeas
  • 2 cups Kale, cut into strips and loosely packed
  • Salt and pepper to taste

Instructions

  1. Preheat oven to 400 degrees F. Line a baking sheet with parchment or aluminum foil for easy clean up later.

  2. Drain the chickpeas and rinse with cold water. Pat dry with paper towel and place on the lined baking sheet. Drizzle with Olive oil and sprinkle with salt & pepper. Toss to coat each chickpea with seasoning. Place in preheated oven and roast for 25 minutes.

  3. Dice carrots and onion.  Finely slice Kale into thin strips.  

  4. Heat a medium pot and add 1 tsp olive oil and the Kale with a dash of salt and pepper.  Cook stirring constantly for just 2-3 minutes until Kale is wilted.  Remove from pot and set aside.

  5. To the same pot, add another 1 Tbls olive oil, then add the carrots, thyme, onions, and a pinch of salt and pepper. Sauté for 5 minutes stirring every so often, until slightly soft and onions are slightly translucent.

  6. Remove the chickpeas from the oven.  Add half of the chickpeas to the pot with the carrots.  Rough chop the remaining roasted chickpeas for garnish later. 

  7. Add the vegetable broth to the carrots and bring to a boil. Reduce to a simmer and cover for 10 minutes to steam until soft.  Remove from heat and let start to cool.

  8. When the carrot soup is cooled a bit, pour it into a blender and blend until you get a smooth creamy consistency.  

  9. Pour the carrot soup from the blender back into the pot and bring back to a low simmer.  Add the cooked kale and mix to combine.  

  10. Plate the soup in a large bowl and garnish with roasted chickpeas. 

    Carrot Soup close up in a bowl with a another bowl in back. Creamy Carrot Soup with Kale, Roasted Chickpeas and Thyme is a creamy, textured, easy-to-make soup! It's great as a starter, but hearty enough to be a meal with Kale and Chickpeas. Not only does this soup taste delicious, it's also incredibly healthy with vitamins, nutrients, fiber, and protein!
  11. Serve Enjoy!

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