Flat-Iron Steak with Broccoli and Kiwifruit Salad
Make the most of this tender and juicy cut
2 - 3
Serves
20 mins
Prep Time
20 mins
Cook Time
Recipe author
Silver Fern Farms
Tender steak on a bed of crunchy, fresh vegetables - what could be better? We've paired this dish with the sweet tang of kiwifruit which not only adds flavour, but also a kick of vitamin C to encourage the iron absorption from the steak.
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High Protein
High Iron
High Fibre
Dairy Free
Ingredients
Salad
220g Silver Fern Farms Beef Flat-Iron Steaks
1 Tbsp olive oil
2 cups broccoli
chopped into florets
2 kiwifruit
peeled, cut in half and then quarters
2 spring onions
sliced thinly
½ red capsicum
deseeded and sliced thinly
¼ cup fresh coriander
finely chopped
pinch salt
Vinaigrette
2Tbsp lemon juice
2 Tbsp soy sauce
1 tsp sesame oil
1 Tbsp rice bran oil
1 Tbsp brown sugar
1 garlic clove
crushed
1 Tbsp fresh ginger
grated
Method
Method
1
Remove Silver Fern Farms Beef Flat-Iron Steaks from the fridge and packaging and allow to bloom at room temperature for 10 mins.
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2
Toss the Beef Flat-Iron Steaks in olive oil; season with salt and pepper. Heat a fry pan or BBQ and cook the Beef Flat-Iron Steaks for 3 mins each side.
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3
Transfer to a plate, cover and rest for 5 mins.
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4
Place the broccoli and salt in a saucepan. Cover with boiling water. Bring to the boil and simmer for 3 mins. Drain and refresh under cold water.
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5
Combine broccoli, kiwifruit, spring onion, capsicum and coriander in a bowl.
6
Place all vinaigrette ingredients in a jar. Shake to combine. Pour over the salad ingredients and toss to combine.
7
Serve the Beef Flat-Iron Steaks with the broccoli and kiwifruit salad.
Nutrition Information per Serving (427g)
Percentage daily intakes are based on an average adult diet of 8700 kJ (2100 kilocalories).
More infoEnergy
1937 kJ (463 kcal)
Protein
32.0g
Total Fat
27.2g
Saturated Fat
6.0g
Carbs
18.7g
Sugars
17.9g
Sodium
1074mg
Iron*
4.5mg
* Percentage of recommended daily intake (Aust/NZ)