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.

Steak, Feta, & Crispy Onion Sandwich

A Steak Sandwich to die for!   Ok, here we go…get ready to get messy!  This Steak 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 is 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 bite.   This Steak Sandwich WILL fit in your mouth and you will LOVE it!

 

 

 

​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!

A Steak Sandwich Must-Have: Kale!

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.

 

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!