Mediterranean Diet Steak Recipes: A Flavorful and Healthy Indulgence

Steak, a beloved dish enjoyed worldwide, can be incorporated into the health-conscious Mediterranean diet with delicious results. This article explores various Mediterranean steak recipes, emphasizing lean cuts, fresh ingredients, and healthy cooking methods. These recipes offer a delightful culinary experience while adhering to the principles of the Mediterranean diet.

Elevating Steak with Mediterranean Flavors

Imagine tender, juicy steak cuts, expertly grilled or seared, and adorned with a medley of savory toppings. Mediterranean steak recipes transform a simple steak into a gourmet experience. The key is to utilize fresh, vibrant ingredients and cooking techniques that highlight the natural flavors of the steak while adding a Mediterranean twist.

Mediterranean Steak with Spinach-Feta Topping

This recipe turns a simple seared steak into a fine dining experience, introducing Mediterranean Steak! This Greek-inspired dish is a must-make during grilling season.

Ingredients

• Lean steak cuts (such as teres major steak)
• Olive oil
• Onions
• Fresh baby spinach
• Gluten-free panko breadcrumbs
• Feta cheese
• Sun-dried tomato pesto
• Italian or Greek seasoning
• Sea salt and pepper

Instructions

1. Allow the steaks to come to room temperature, then pat them dry and season with salt and pepper.
2. Heat olive oil in a large pan over medium-high heat. Add the onions and cook until they begin to soften.
3. Add the breadcrumbs, feta cheese, Italian seasoning, and sun-dried-tomato pesto to the pan, and cook until well combined and heated through.
4. Preheat the grill, oil the grates, then lower temp to medium-high. Grill steaks for 5-7 minutes per side for medium-rare, this depends on the thickness of your steak, so use a meat thermometer to check for doneness. Medium-rare steaks should be 130-135 degrees F, 145 degrees F. for medium. I usually pull mine at 130 degrees, since they will go under the broiler for 1-2 minutes.
5. Preheat the oven broiler. Place the baking sheet under the broiler until the topping is golden and bubbly. It will only take a few minutes. Watch carefully so it doesn’t burn.

Mediterranean Skirt Steak Flatbreads

These flatbreads are a versatile, flavor-packed feast with serious crowd-pleasing potential.

Ingredients

• 1 pound skirt steak
• 1½ teaspoons smoked paprika
• 1 teaspoon ground cumin
• ½ teaspoon dried oregano
• ½ teaspoon kosher salt
• ¼ teaspoon black pepper
• ¼ teaspoon garlic powder
• 1 cup very thinly sliced English cucumber mini cucumbers are also great
• 1 cup cherry or grape tomatoes sliced crosswise into rounds (or quartered)
• ½ cup very thinly sliced red onion
• 1 tablespoon red wine vinegar
• 2 teaspoons extra virgin olive oil
• 4 naan breads or flatbread of your choice, i.e.

Instructions

1. Remove the steak from the fridge and allow it to come to room temperature (20 to 30 minutes).
2. Combine the smoked paprika, cumin, oregano, salt, pepper, and garlic powder in a small bowl. Briefly set aside.
3. In a medium bowl, combine the cucumber, tomatoes, and red onion. Drizzle with red wine vinegar and olive oil and toss to combine. Season with a tiny pinch of salt and pepper if desired. Cover and refrigerate until ready to use.
4. Pre-heat a grill or grill pan over high-heat.
5. Rub the steak all over with the spice mixture. Once seasoned, slice the steak crosswise into two pieces of roughly equal size. (If you’re using a grill pan, you may want to cut the steak into 3 pieces so that they’re not too long for the pan.)
6. Place the steak on the hot grill and cook for about 2½ to 5 minutes per side for medium rare. (Skirt steak varies so much in thickness, which is why the cooking window is so large here. In general, it cooks quickly so be careful not to overdo it, especially if you have a thin steak! The piece of steak with the narrow “tail” tends to cook more quickly, so you’ll want to take that off the grill before the other piece(s).) Transfer the steak to a cutting board and allow to rest for 5 minutes. Slice thinly against the grain.
7. While the meat rests, warm the flatbreads. Place them on the hot grill for about 1 minute per side, just until grill marks appear.
8. Spread each flatbread with ¼ cup of hummus. Top with sliced steak and the cucumber mix.

Mediterranean Steak Grain Bowls

These bowls layer different textures and flavors, making every bite unique and a bit of a surprise.

Read also: A Review of the Mediterranean Diet in Kidney Disease

Ingredients

• Quinoa
• Tomatoes
• Bell pepper
• Feta
• Olives
• Steak
• Creamy herb yogurt dressing
• Hummus
• Olive oil
• Red onion

Instructions

1. Prepare and cook steak. First, pat steak dry with paper towel then season both sides with salt and pepper and let sit out at room temperature for at least 30 minutes.
2. Heat grill or cast iron grill pan over medium-high heat.
3. Brush grill pan with olive oil, or if using a grill, brush steak with olive oil.
4. Grill steak, turning once, until instant-read thermometer inserted into center reads 130 to 135 degrees F for medium-rare (about 4-5 minutes per side) or 135-145 degrees F for medium (about 6-7 minutes per side).
5. Rest and slice steak.
6. Build bowls. Add steak and rest of ingredients. Place steak over the quinoa and top with tomatoes, bell pepper, red onion, feta, and olives.

Mediterranean Steak Bowl with Herbed-Yogurt Dressing

A bed of crisp greens and veggies provides the perfect contrast to creamy hummus, sweet grilled tomatoes, and tender steak. The Herbed-Yogurt Dressing ties it all together.

Ingredients

• Flank steak - May substitute NY strip or sirloin steak or use your favorite cut.
• Skewers - If using wooden skewers, be sure to soak them in water for at least 30 minutes before grilling.
• Tomatoes and onions
• Cucumbers
• Romaine lettuce

Herb-Yogurt Dressing

• 1 lb.
• 2 tsp.
• 1 Tbsp.
• ½ tsp.
• ½ tsp.
• 2 tsp.

Instructions

1. Make the Herb-Yogurt Dressing by combining all of the dressing ingredients together in a small bowl.
2. Thread the tomatoes and onions onto the skewers.
3. When the grill is hot, place flank steak and tomato and onion skewers on the grill.
4. While the steak rests, slide the veggies off the skewers into the bowls. Thinly slice the steak across the grain and divide it among the bowls.
5. Set the broiler to high and position the top oven rack 6-8 inches from the broiler. Place the steak and veggie skewers on a large, rimmed baking sheet and broil until steak is to your liking and veggies are slightly charred.

Mediterranean Steak Bites

Steak bites are a super simple way to whip up delicious steaks stove top.

Ingredients

• 1. 5 lb steak, cut into bite sized pieces, approx. 1 1/2 in.
• Olive oil
• Garlic
• Oregano
• Thyme
• Rosemary
• Lemon juice
• Tomatoes
• Feta
• Salt and pepper

Yogurt Sauce

Instructions

1. In a medium bowl or a large ziplok bag, combine olive oil, garlic, oregano, thyme, rosemary, lemon juice, salt and pepper and shake or whisk to combine well.
2. Add in raw steak bites and allow to coat each piece. Marinate for at least 30 minutes if possible and can be marinated several hours and up to overnight.
3. Heat a cast iron or nonstick skillet over medium high heat. Add steak and any extra olive oil from mixture into the skillet.
4. Allow steak to cook 2-3 minutes per side, flipping once, trying to touch or flip minimally. If you like a steak that's more done, you can leave the steak on for an extra minute or so.
5. Remove skillet from oven and toss halved tomatoes in allowing to heat slightly.
6. Sprinkle with feta before serving.
7. Combine all Yogurt Sauce ingredients in a small bowl and stir well. Chill until ready to serve.

Mediterranean Marinated Steak

Mediterranean Marinated Steak is seasoned with beautiful herbs including rosemary, oregano and thyme.

Ingredients

• 2 ½ Tbsp.
• 2 ½ Tbsp.
• ½ tsp.
• ¼ tsp.
• ¼ tsp.
• 2 tsp.
• 1 Tbsp.
• 1 tsp.
• 1½ tsp.
• 1 Tbsp.
• ⅛ tsp.
• ¼ tsp.

Instructions

1. Make the marinade. In a small mixing bowl, combine all of the ingredients except the steak, salt and pepper. Set it aside.
2. Add the mariande to the steak. Cut any excess fat off of the steak (there shouldn't be much), and place it on a large flat plate. Add half of the marinade to one side and half to the other -- making sure the entire piece of meat is well coated. This marinade is thick and looks a bit like a rub.
3. Place the coated steak in a large zip-lock bag -- remove all of the air and seal it, and place it in the refrigerator to marinate for at least 6 hours, and ideally overnight.
4. About 20 minutes before you're ready to grill, remove the steak from the refrigerator. With a high flame, heat a stove-top or outdoor grill and sprinkle the steak on both sides pretty generously with salt and pepper.
5. Place the steak on the grill once it's very hot. If you don't hear a strong sizzling sound when the meat hits the grill, wait! If you don't, the steak won't brown properly, to form a beautiful "crust." So….when your steak sizzles, cook it on each side for about 5 minutes (for medium-rare), or until the desired doneness. Once you've flipped to the second side, turn the heat to medium-low.
6. Place the steak on a platter, cover with foil, and let it rest for at least 10 minutes to allow the juices to settle.

Tips for Cooking Mediterranean Diet Steak

• Choose lean cuts: Opt for cuts like sirloin, flank steak, or teres major steak to minimize fat intake.
• Marinate for flavor and tenderness: Use Mediterranean-inspired marinades with olive oil, lemon juice, herbs, and spices to enhance flavor and tenderize the meat.
• Grill or sear to perfection: These cooking methods create a delicious crust while keeping the inside juicy.
• Don't overcook: Use a meat thermometer to ensure accurate cooking temperatures and prevent the steak from becoming tough. Medium-rare (130-135°F) or medium (135-145°F) is ideal for most cuts.
• Rest before slicing: Allow the steak to rest for 5-10 minutes before slicing against the grain to retain its juices.
• Load up on vegetables: Serve your steak with plenty of fresh vegetables, such as grilled tomatoes, onions, cucumbers, and leafy greens.
• Incorporate healthy fats: Add healthy fats like olive oil, avocado, or nuts to your steak dishes.
• Use fresh herbs and spices: Enhance the flavor of your steak with fresh herbs like rosemary, oregano, thyme, and parsley, and spices like garlic, smoked paprika, and cumin.
• Add Mediterranean toppings: Top your steak with Mediterranean-inspired toppings like feta cheese, sun-dried tomatoes, olives, or hummus.

Read also: Delicious Mediterranean Recipes

Read also: Mediterranean Diet, Instant Pot Style

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