Feedzone Cookbook

Chef Ray – Flatiron Steak with Mustard Sauce

The combined taste from the garlic, onion and parsley with the mustard sauce really brings this steak dish alive.

Flatiron Steak with Mustard Sauce

The combined taste from the garlic, onion and parsley with the mustard sauce really brings this steak dish alive.
Keyword: Allen Lim, Biju Thomas, Feedzone, Feedzoone Cookbook, Flatiron Steak with Mustard Sauce, Healthy Cooking, Healthy Eating, Healthy Food, Healthy Recipe, Healthy Recipes, The Feedzone Cookbook
Servings: 4

Ingredients

  • 1-2 pounds (500-1,000g) flatir
  • olive oil, salt, pepper, and sugar for rubbing the steak
  • 1 Tbsp olive oil
  • 1 tsp each minced garlic, onion, and parsley
  • 1 tsp whole peppercorns (mixed colour if you have them)

Mustard Sauce

  • 2 Tbsp Dijon or whole-grain mustard
  • ¼ cup cup yoghurt
  • 1 Tbsp apple cider vinegar

Instructions

  • Heat oven to 190°C/375°F. Rub steaks with a bit of oil, salt, pepper and a sprinkle of sugar.
  • Place a large oven-safe sauté pan over high heat. When it is hot, add the steaks and sear each side. Add 1 tablespoon olive oil, the garlic, onion, and parsley, and the peppercorns to the side of the pan. let cook for a few seconds, until the peppercorns get a nice shine and begin to plump.
  • Transfer sauté pan to the oven and let cook until the steaks are done to your liking, about 8-10 minutes total. Remove steaks from pan and let rest while you make the sauce.
  • To make the mustard sauce: Into the hot pan add mustard, yoghurt, and vinegar (this may splatter, so keep a lid handy). Stir; add salt and pepper to taste.

Notes

From: Thomas, Biju & Lim, Allen (2011) The Feedzone Cookbook – Fast and Flavorful Food for Athletes Velo Press

Slice the steaks against the grain. Arrange on plates, then spoon the mustard sauce over the steaks.

* Flatiron steaks are also known as butlers’ steak, or oyster blade steak.

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

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Grab my popular eBook Coach Ray’s Top 10 Healthy Recipes for only $7 (normal $27). It is packed full of Healthy Recipes to fuel your training, racing and recovery. Click here to purchase.

Healthy Recipes

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

Share this post so your friends can benefit as well.

If you enjoyed this recipe here is one I published a year ago:

For more great recipes like this get the Feedzone Cookbook.

Chef Biju and Dr. Lim vetted countless meals with the world’s best endurance athletes in the most demanding test kitchens. In The Feed Zone Cookbook: Fast and Flavorful Food for Athletes, Thomas and Lim share their energy-packed, wholesome recipes to make meals easy to prepare, delicious to eat, and better for performance.

The Feed Zone Cookbook provides 150 delicious recipes that even the busiest athletes can prepare in less time than it takes to warm up for a workout. With simple recipes requiring just a handful of ingredients, Biju and Allen show how easy it is for athletes to prepare their own food, whether at home or on the go.

The Feed Zone Cookbook strikes the perfect balance between science and practice so that athletes will change the way they think about food, replacing highly processed food substitutes with real, nourishing foods that will satisfy every athlete’s cravings.

The Feed Zone Cookbook includes

  • 150 delicious recipes illustrated with full-color photographs
  • Breakfasts, lunches, recovery meals, dinners, snacks, desserts
  • Dr. Allen Lim’s take on the science and practice of food
  • Portable real food snacks, including Lim’s famous rice cakes
  • Dozens of quick-prep meals for before and after workouts
  • Shortcuts, substitutions, and techniques to save time in the kitchen
  • Over 100 gluten-free and vegetarian alternatives to favorite dishes

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