Soy & sesame flat iron steak

North Coast Weekender - - Let’s Eat -

Serves: 4 Prepa­ra­tion: 25 min­utes Cook­ing: 10 min­utes


650g flat iron steak 1/2 cup soy or tamari sauce 1/2 cup rice wine vine­gar 2 tbsp honey 3 tbsp sesame oil 3 gar­lic cloves, crushed 3cm piece of fresh gin­ger, finely grated 2 shal­lots, finely sliced 1/2 large red chilli, finely sliced (op­tional) 2 cups brown rice 2 bunches bok choy Toasted sesame seeds, co­rian­der sprigs to serve


1. Place the soy, vine­gar, honey, two ta­ble­spoons of oil, gar­lic, gin­ger, shal­lots and chilli into a small bowl and whisk to­gether. Pour into a large snap-lock bag and add the steaks. Seal the bag and leave to mar­i­nate for a min­i­mum of 20 min­utes or overnight in the fridge. 2. Cook the brown rice ac­cord­ing to the packet in­struc­tions. Add re­main­ing oil, sea­son with a pinch of salt and pep­per, and fluff with a fork. 3. When you're ready to cook the steak, heat a BBQ, grid­dle pan or fry pan to high heat. Add the steak and cook on one side for around 4-5 min­utes with­out mov­ing it. Then turn it over and cook on the other side for the same time for medium-rare. Once the steak is cooked, take it off the heat and let it rest for 5 min­utes on a warm plate. Slice thinly. 4. While the steak is cook­ing, steam the bok choy for 3-5 min­utes or un­til ten­der but still firm. 5. Serve the steak on top of the brown rice, sprin­kled with sesame seeds, co­rian­der and a side of bok choy.


■ If pos­si­ble, let the steak mar­i­nate overnight to give a richer flavour.

■ Beef is an eas­ily ab­sorbable form of iron, while green leafy veg­eta­bles like bok choy have a less ab­sorbable form of iron. By com­bin­ing the two you can en­hance the ab­sorp­tion of that non-haem iron.

■ Beef is rich in amino acids, which help in­crease sero­tonin lev­els, also known as the happy hor­mone.

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