Mediterranean Flank Steak with Kale 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”.  To finish it off, 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.   This is a must-try dish!

The truth is, I love steak, but my guilty conscience is always telling me to balance it out with something really healthy.  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+ meals out of it, each very different from the other.  Check out the other Flank Steak Recipes: Steak, Feta, & Crispy Onion Sandwich or Simple Steak, Tomato, & Pepper Pasta.

​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 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.

Ok, I think you get the picture, I’m a huge fan of this recipe and I hope you are too!

Enjoy!

Carrie, Talking Meals

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

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

  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. Grill meat high heat for 6 minutes on the first side then flip and grill another 4-5 min.

Make Lemon Garlic Yogurt Sauce

  1. 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.

Make the Kale and Feta Cauliflower Rice

  1. Dice the onion, thinly slice the kale into 2 inch strips.

  2. 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.

  3. 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.
  4. 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.
  5. 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.

Plate

  1. Slice the flank steak going against the grain into thin slices. 

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

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