Mediterranean Flank Steak with Kale Cauliflower Rice

Mediterranean Flank Steak with Kale & Feta Cauliflower Rice is a delicious Mediterranean-inspired recipe!  It has 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.  A 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.   This is a must-try dish!

A Healthy Balance

I love steak, but I do eat it in moderation and always balance it out with something really healthy.  Today, that’s Cauliflower & Kale, which are both so incredibly good for you!

Cauliflower is one kick-ass veggie!  It’s not only versatile, it’s full of health benefits! While it’s low in calories and carbs, it’s high in Fiber and contains so many vitamins and minerals. Cauliflower is a Cruciferous Veggie, just like Broccoli and Kale, which we all know are extremely good for us.  It also contains important Antioxidants which can help to reduce the risk for heart disease and may have anti-cancer effects.

Cauliflower is also kick-ass because it can take on so many different roles in food, it’s sort of a chameleon!  It can be a steak, small meaty bites, a thick lush mash, or a smooth creamy sauce!  Check out these other delicious and healthy Cauliflower recipes:

Kale…oh my sweet friend, Kale.  I put kale in my morning smoothie, lunch salads or one-bowl concoctions, and into a variety of dinner dishes.  Kale adds fiber, nutrients, vitamins, folate and magnesium…it’s a beautiful thing.  It’s not only incredibly healthy, it’s incredibly versatile.  In this recipe, Kale also adds color, flavor, and texture to the cauliflower rice.

PREP-AHEAD TO MAKE YOUR FLANK STEAK & CAULIFLOWER RICE

We’re all extremely busy and making dinner during the week can be overwhelming. Here are the steps you prepare in the day(s) in advance and store in the fridge as your meal Kit… (See the recipe below for more details) 

Let’s start with the Flank Steak!  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, and cook it on the grill, you can easily make 2+ meals out of it.

First, 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.

You can also prepare all of the ingredients for the Kale and Feta Cauliflower Rice.  Dice the onion.  Thinly slice the kale into 2 inch strips.

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.

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

Store in fridge.

Lastly, you can make the Lemon Garlic Yogurt Sauce ahead.  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.

COOK YOUR FLANK STEAK & CAULIFLOWER RICE

Start by grilling your flank steak.  For medium-rare, grill the meat on high heat for 6 minutes on the first side then flip and grill another 4-5 min.  Be sure to let the meat sit for 5-10 minutes once you take it off the grill.  You will get some carry over cooking and allow all of the juices to settle back into the meat, so it stays moist.

While your Flank Steak is cooking/resting, make the Cauliflower Rice!  Heat a sauté pan on high heat and add extra virgin olive oil to coat. Add the diced onion and cook for 4 minutes stirring continually so they do not burn.  Next, add the kale to the pan and stir to mix with the onions. Cook stirring regularly for 5 minutes.

Drizzle olive oil in the pan if it seems dry, then add the cauliflower “rice” to the pan mixing with the onion and kale. Once lightly browned, add ½ cup water, reduce to a simmer, and cover for 5 minutes to cook the rice through.  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.

Now slice your beautifully grilled Flank Steak into thin slices against the grain.  Please it on top of the Cauliflower Rice and drizzle with the Lemon Garlic Sauce…YUM!

Enjoy!  Carrie

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.

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