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Mediterranean Steak and Rice Bowls

Mediterranean Steak and Rice Bowls

Mediterranean Steak and Rice Bowls with tangy marinated flank steak, white rice, and a creamy yogurt mint dressing.
Prep Time 2 hours
Cook Time 20 minutes
Total Time 2 hours 20 minutes
Course Main Course
Cuisine Mediterranean
Servings 4 bowls
Calories 500 kcal

Equipment

  • blender
  • mixing bowl
  • large skillet
  • cutting board

Ingredients
  

Flank Steak

  • 1 pound flank steak 1 – 1.5 pounds, adjust based on preference

Steak Marinade

  • ¼ cup red wine vinegar
  • ¼ cup olive oil
  • 1 teaspoon dried oregano
  • 1 tablespoon dijon mustard
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • juice of 1 lemon
  • 4 cloves fresh garlic crushed

Bowls

  • 4 cups chopped romaine lettuce
  • 2 cups white rice
  • 1 cup sliced cucumber
  • 1 cup diced tomato
  • 1 cup olives
  • ¼ cup hummus
  • ¼ cup feta cheese
  • fresh chopped dill and mint to taste

Instructions
 

Preparation

  • Marinate Steak: Add all of the marinade ingredients to a mixing bowl and whisk together until well combined. Add the steak to a large storage bag and then pour the marinade into the bag over the steak. Seal the bag and let the steak marinade in the fridge for at least 2 hours or up to overnight.
  • Make the Greek Yogurt Dressing: Add all of the dressing ingredients to a blender or food processor. Pulse or blend until well combined and then transfer to a bowl. Cover and set aside in the fridge until ready to use.
  • Cook the Steak: When you’re ready to cook the steak, remove it from the fridge and allow it to come to room temperature. Heat a large skillet or grill pan over medium high heat. Once the pan is hot, add 1 tablespoon of oil. Remove the steak from the marinade and shake off any excess marinade. Add the steak to the hot skillet and cook for 4-5 minutes per side until browned and the internal temp reaches 130 degrees (medium-rare).
  • Remove the steak from the skillet and let rest on a cutting board tented with foil for about 5-10 minutes before slicing thinly.
  • Assemble the Bowls: Start with chopped romaine and white rice then add the sliced steak and all of your favorite toppings and a drizzle of the yogurt-mint dressing.

Notes

This recipe is perfect for busy weeknights and easy meal prep.

Nutrition

Serving: 1bowlCalories: 500kcalCarbohydrates: 50gProtein: 30gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 600mgPotassium: 800mgFiber: 5gSugar: 4gVitamin A: 500IUVitamin C: 30mgCalcium: 200mgIron: 3mg
Keyword Gluten-free, Meal Prep, Mediterranean Steak and Rice Bowls, rice, steak, yogurt dressing
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