Mediterranean Diet Flank Steak with Arugula and Citrus Parsley Chili Churro

Elevate your weeknight dinner with this Mediterranean Diet Flank Steak with Arugula and Citrus Parsley Chili Churro, a vibrant fusion of flavors that’s both wholesome and indulgent. This recipe features a tender, marinated flank steak grilled to perfection and served atop a bed of peppery arugula. The dish is brought to life with a zesty citrus parsley chili churro—a bold combination of orange zest, fresh parsley, red chili flakes, and a touch of honey for sweetness. Quick to prepare with just 25 minutes of prep time, this dish is perfect for busy evenings yet impressive enough for entertaining. Packed with heart-healthy olive oil, nutrient-rich greens, and lean protein, this Mediterranean-inspired masterpiece is flavorful, nourishing, and utterly satisfying. Serve it as a centerpiece for a light, elegant meal or pair it with crusty bread for a more robust feast.

Nutriscore Rating: 59/100

Prep Time:25 mins

Cook Time:15 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 pound flank steak
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 2 pieces garlic cloves, minced
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 4 cups arugula
• 1 teaspoon orange zest
• 0.25 cup parsley, chopped
• 0.5 teaspoon red chili flakes
• 1 tablespoon white wine vinegar
• 1 teaspoon honey

Directions

Step 1

In a small bowl, combine 2 tablespoons of olive oil, lemon juice, minced garlic, oregano, salt, and black pepper to create a marinade.

Step 2

Place the flank steak in a shallow dish and pour the marinade over it. Turn the steak to coat it evenly. Cover with plastic wrap and marinate in the refrigerator for at least 20 minutes.

Step 3

While the steak is marinating, prepare the citrus parsley chili churro. In a medium bowl, combine orange zest, parsley, red chili flakes, white wine vinegar, honey, and the remaining tablespoon of olive oil. Stir well and set aside.

Step 4

Preheat your grill or grill pan over medium-high heat. Remove the steak from the marinade, shaking off excess.

Step 5

Grill the flank steak for about 6-8 minutes per side for medium-rare, or adjust the cooking time to your preferred doneness.

Step 6

Remove the steak from the grill and let it rest for 5 minutes before slicing it thinly against the grain.

Step 7

Arrange the arugula on a serving platter. Place the sliced flank steak on top.

Step 8

Drizzle the citrus parsley chili churro over the steak and arugula before serving.

Nutrition Facts

Serving size	(709.6g)

Amount per serving	% Daily Value*
Calories	1553.7

Total Fat 107.4g	0%
Saturated Fat 29.0g	0%
Polyunsaturated Fat 2.8g
Cholesterol 412.8mg	0%
Sodium 4096.7mg	0%
Total Carbohydrate 18.9g	0%
Dietary Fiber 4.8g	0%
Total Sugars 9.3g
Protein 136.7g	0%

Vitamin D 18.1IU	0%
Calcium 331.0mg	0%
Iron 16.8mg	0%
Potassium 2301.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 60.8%

Protein: 34.4%

Carbs: 4.8%