Pan Seared Flat Iron Steak with Mediterranean Salad


Juicy seared steak, whole ancient grains, crisp vegetables, and simple lemon-olive oil dressing – this is one meal where every ingredient satisfies and nourishes! Skill Level: Beginner. Serving Size: composed salad + 5 oz. pan seared flat iron steak. 
Course Main Course
Total Time 45 minutes
Servings 4
Calories 420kcal


  • 1 cup kamut, or other whole grain (quinoa, sorghum, etc.)
  • 1 English cucumber, diced
  • ½ red onion, diced
  • 1 pint cherry tomatoes, halved
  • 10 cups mixed greens
  • 2 lemons, juiced
  • ¼ cup extra virgin olive oil
  • 1 ¼ lbs flat iron steak, local and grass-fed if possible
  • ¾ tsp. kosher salt
  • ¼ tsp. pepper


  • Cook kamut or whole grain of desire and set aside to cool.
  • Preheat large cast iron pan to medium-high heat.
  • Liberally season flat iron steak with salt and pepper on both sides.
  • Pan sear flat iron steak: cook for at least 4 minutes on each side. Cook to medium rare or desired doneness. Once cooked, remove from heat and set aside to cool/rest before slicing.
  • Combine cooled grain with the remaining salad ingredients in a large bowl and toss to coat. Season with salt and pepper if desired.
  • Evenly distribute the salad among 4 bowls or plates.
  • Top each salad with 5 oz. of cooked flat iron steak (slice against the grain to retain the juices). Enjoy!


Nutrition Information: We frequently recommend consuming red meat once or twice a week. It is an excellent source of protein, iron, and vitamin B12. Local and/or grass-fed beef is ideal because it is higher quality and more nutrient dense. Dairy free, nut free.
  • Calories: 420
  • Fat: 24 g
  • Protein: 36 g
  • Carbohydrates: 23 g
  • Fiber: 6 g
  • Added Sugar: 0 g
  • Sodium: 660 mg