Tuesday, April 29, 2014

Flank Steak over Bok Choy

This is a pretty yummy dish. I usually broil or grill flank steak but this time I cooked it on the stove in my cast iron pan and it turned out great. The vegetables are steamed for this dish so you'll need one of those steamer baskets to put in a large pot. The bok choy starts out big and shrinks. The thing about this dish is that you do it all at once so get all your ingredients ready and then cook at the same time. Get the flank steak ready and let it sit, get the vegetables sliced and ready to steam and make your sauce. You can start the vegetables first cause they need to steam and get tender and they can hold in the pot until you've got the meat cooked and the sauce ready.

3 T olive oil
2 cloves garlic thinly sliced
1 T Dijon mustard
1 t black pepper
salt to taste
1 lb flank steak

Combine the olive oil, garlic, pepper, and mustard and rub the mixture over the flank steak and let sit for 30 minutes. Save the salt to season the steak right before cooking.

2 large carrots, peeled and sliced in 1/2 inch diagonals
1 big bunch of bok choy sliced in 1/4 pieces

Place about an inch of water in pot with lid. Insert steamer basket.

2 cloves of garlic, thinly sliced
1/4 cup finely chopped onion
3/4 cup low-sodium beef broth
2 T tamari or soy sauce

In a small pan, lightly sauté the garlic and onions, the add the broth and tamari and just let that sit until you're ready to use.

Bring water to boil in pot for veggies. Steam your veggies starting with the carrots for about 8 minutes or so and then add the bok choy and continue to steam for 5-8 minutes.

While that's happening you can heat up your grill pan or in my case, a cast iron skillet to very hot and then lower to medium high heat to sear the steak to your desired degree of doneness. We like medium rare so that's about three minutes per side and then let the meat rest for several minutes before slicing. It will slice easier and it still continues to "cook" a bit.

Add the beef stock and tamari into the pan you cooked the meat in. Bring to a boil scraping up the browned bits, then lower heat and let the sauce reduce a bit.

To serve, put the veggies in a bowl with flank steak on top and drizzle with sauce.

For two, we ate all the vegetables and had half the flank steak to save for another  dinner.


  1. If I don't make flank steak I am probably gonna miss all the "good bits" which will make the sauce taste yummy, right?

  2. That may be the case since that Dijon coating on the steak is what makes up the brown bits that add to the sauce---you could just jazz the sauce up a bit more-I know you know how to do that :-)