Flat Iron is an incredible cut of meat which is tender like beef tenderloin, as flavorful as a flank steak and is quite reasonably priced too. Enjoy!
Pan Seared Flat Iron Steak with Cherry Tomato Vinaigrette
(Serves 4 adults)
What you’ll need:
- 1 tbsp (15 mL) avocado oil
- 1-1/2 lbs (24 oz) Flat Iron steak
- 6 sprigs whole fresh thyme
- ½ cup (125 mL) Cherry Tomato Vinaigrette (see recipe)
- 1 lemon
- 2 Avocado
- 2 cups (500 mL) arugula micro greens (see tips)
- ½ tsp (2 mL) Sea salt
- ½ tsp (2 mL) freshly ground black pepper
Instructions:
1. Preheat oven to 400 F.
2. In a large sauté pan, warm oil over medium/high heat.
3. Add meat and fresh thyme to the pan. Turn heat to medium and sear until golden brown, about 4-5 minutes.
4. Flip flat iron and transfer to a preheated oven.
5. Roast until meat is firm to the touch, about 5-7 minutes. Remove from heat and transfer to a plate and allow the meat to rest for a minimum of 5 minutes before slicing (see tips).
6. Discard fresh thyme.
7. Place sauté pan back on the stove and add the Cherry Tomato Vinaigrette to the pan. Using a heat-proof spatula or wooden spoon, scrape the bottom of the pan lifting any bits of food that may have stuck during the searing process. Set vinaigrette aside.
8. Squeeze juice of one lemon into a mixing bowl. Cut avocado in half and remove and discard the pit. Using a spoon, carefully remove avocado flesh from its skin and place in the lemon juice. Toss to coat. Set aside.
9. Slice the rested meat thin, about ¼ -inch thick and set aside.
10. To serve, place avocado, flat-side down, on a plate. Layer 4-5 slices of meat immediately on top of the avocado and place about ½ cup (125 mL) of micro greens beside the avocado. Drizzle with Cherry Tomato Vinaigrette and season meat with salt and pepper.
Serve immediately.
Chef Jordan’s Tips:
- Don’t be afraid to adjust your heat; if something is getting too hot and smoking, turn the temperature down or remove from heat entirely until smoking subsides.
- Resting proteins is one of the most important stages in the cooking process. Meat, fish and chicken should all rest after cooking for 25%-40% of its total cooking time. This allows juices to work its way back throughout the meat creating the juiciest meat, fish and chicken you’ve ever had.
- I love mico greens; they’re gorgeous and pack huge flavor. Any greens would work well here but arugula is my favourite!
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