Ingredients
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1 1/4 lb (567 g) flank steak, about 1 inch thick at its thickest (yields about 15 oz cooked)
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3/4 tsp salt, divided
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1/2 tsp freshly ground black pepper
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1/4 cup plus 5 tsp olive oil, divided
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1 packed cup (60 g) fresh flat-leaf parsley leaves and tender stems, finely chopped
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1 tsp dried oregano
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2 garlic cloves, minced
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2 tbsp red wine vinegar
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1/4 tsp red pepper flakes, plus a pinch for the broccolini
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2 bunches broccolini (about 1 lb, 450 g), thick stems halved lengthwise
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1 tbsp fresh lemon juice
Allergens Contains: none of the major allergens.
Instructions
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1
Pat the steak dry and season both sides with 1/2 tsp of the salt and the pepper. Heat the broiler with a rack in the upper third. For the chimichurri, stir together the parsley, oregano, garlic, vinegar, red pepper flakes and 1/8 tsp salt, then stir in 1/4 cup of the oil. Set aside so the garlic mellows into the vinegar.
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2
Heat 2 tsp of the oil in a 12-inch cast-iron or heavy skillet over high heat until it just begins to smoke. Lay in the steak and leave it alone 4 to 5 minutes, until a deep brown crust forms and it releases easily. Flip and cook 3 to 5 minutes more, until an instant-read thermometer in the thickest part reads 135°F for medium-rare or 145°F for the USDA's recommended doneness. Move to a cutting board and rest 5 minutes.
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3
While the steak cooks, toss the broccolini on a sheet pan with the remaining 1 tbsp oil, 1/8 tsp salt and a pinch of pepper flakes. Broil 5 to 7 minutes, turning once, until the florets are charred at the tips and the stems are crisp-tender when pierced with a knife. Squeeze the lemon juice over.
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4
Find the grain of the steak — the long lines running through it — and slice across it, at a slight angle, into strips about 1/4 inch thick. Thin slices across the grain are what keep flank tender rather than chewy.
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5
Pour any juices from the board into the chimichurri. Divide the steak and broccolini among plates and spoon the chimichurri over. Taste a slice with sauce first; it rarely needs more salt, but a few drops more vinegar can wake it up.
Meal Prep Tip
Chimichurri keeps 3 days refrigerated, though the parsley darkens; stir in a spoonful of fresh herbs to brighten it. Sliced steak keeps 3 to 4 days and is better cold over greens than reheated, which tightens the meat.
Storage & Food Safety
USDA recommends cooking steak to 145°F with a 3-minute rest; medium-rare (135°F) is common but carries more risk for pregnant people, older adults, people with weakened immunity and young children, so cook their portions to 145°F. Refrigerate leftovers at 40°F or below within 2 hours (1 hour above 90°F) and eat within 3 to 4 days. For children under 4, slice the steak very thin and cut it into small pieces, since chewy meat is a choking risk.
Make It Yours
Different cut
Use skirt steak or top sirloin of the same weight. Skirt is thinner and cooks in 2 to 3 minutes per side; sirloin needs about the same time as flank. Protein stays about the same; skirt adds a little fat.
If you don't like red meat
Use 1 1/4 lb boneless, skinless chicken thighs, seared 5 to 6 minutes per side to 165°F. Protein stays about the same and saturated fat drops by about 2 g per serving; chimichurri is excellent on chicken.
Broccolini swap
Use 1 lb regular broccoli cut into long spears, or green beans. Broccoli broils in the same time with nearly identical nutrition; green beans take 8 to 10 minutes.
Lower-sodium
Season the steak with 1/4 tsp salt instead of 1/2 tsp. Saves about 145 mg sodium per serving, bringing it near 400 mg; the chimichurri's vinegar and garlic cover the difference.
Heartier
Add 1/2 cup cooked brown rice per person to soak up the chimichurri. Adds about 110 calories and 21 g net carbs per serving, to about 27 g net — no longer low-carb or keto, but a balanced complex-carb plate.
Nutrition
Per serving (about 4 oz cooked steak, 1 cup broccolini, 2 tbsp chimichurri; about 265 g) — estimate, calculated on cooked steak weight.
Calories
420
Net Carbs
6g
Total Carbs
10g
Fiber
4g
Total Sugars
2g
Added Sugars
0g
Protein
33g
Fat
28g
Saturated Fat
6g
Sodium
550mg
Nutrition pending review by our registered dietitian — estimate only. Not medical advice.
Keywords
DinnerHigh ProteinSkilletFlank SteakChimichurriKeto
