Chef Ray - Flatiron Steak with Mustard Sauce - Coach Ray

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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.

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

Serves 2-4

  • 1-2 pounds (500-1,000g) flatiron steaks*, trimmed of excess fat
  • olive oil, salt, pepper, and sugar for rubbing the steak
  • 1 tablespoon olive oil
  • 1 teaspoon each minced garlic, onion, and parsley
  • 1 teaspoon whole peppercorns (mixed colour if you have them)

Mustard Sauce

  • 2 tablespoons Dijon or whole-grain mustard
  • ¼ cup yoghurt
  • 1 tablespoon apple cider vinegar
  1. Heat oven to 190°C/375°F. Rub steaks with a bit of oil, salt, pepper and a sprinkle of sugar.
  2. 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.
  3. 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.
  4. 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.

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.

Share this post so your friends can benefit as well.

Grab my FREE eBook “Coach Ray’s Five Fav Foods” which has my five favourite recipes including my pre-race meal with quality carbs and healthy fats, my breakfast every day and other foods to fuel my training and racing. Click HERE to DOWNLOAD NOW.

Healthy Eating

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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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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