Mary whips up a delicious flank steak for dinner and lunch | The Good Stuff

chimichurri sauce

🥗Healthier: salsa verde

💰Cheaper: vinegar + herbs

Salsa verde offers a fresh flavor while being lower in calories.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is more affordable and neutral in flavor.

flank steak

🥗Healthier: sirloin

💰Cheaper: chicken thighs

Sirloin is leaner while chicken thighs are more budget-friendly.

fresh parsley

🥗Healthier: spinach

💰Cheaper: dried parsley

Dried parsley is a cost-effective alternative with a longer shelf life.

Welcome to the show and introduction of the meal plan for the week.

Prepare the marinade in a zip-top bag: add 1/4 cup of oil, 1/4 cup of balsamic vinegar, 1/4 cup of soy sauce, and 1/4 cup of grainy Dijon mustard.

Add 2 to 3 tablespoons of prepared horseradish and 3 minced cloves of garlic to the marinade.

Add pepper to the marinade and mix it by massaging the bag.

Add 1.5 kilos of flank steak to the marinade bag, remove as much air as possible, and zip it up.

Massage the marinade into the steak and let it marinate for 30 minutes at room temperature or up to 8 hours in the fridge.

Remove the steak from the marinade and dry it off with paper towels.

Drizzle oil onto the steak and heat a large pan over medium-high heat until smoking hot.

Cook the steak in the pan for 7 to 8 minutes per side for medium rare doneness.

Prepare the salad with arugula, balsamic vinegar, and optional mustard for a vinaigrette, and add blue cheese, salt, and pepper.

Serve the steak and salad.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary