How to Make Soy Citrus Flank Steak {After Baby Un-Diet}

**Video Notes: We took over Farmer Heidi’s  kitchen for a day to make these recipes. We learned her stove top gets hot! Hot! Hot! Holy smoking pan Batman.

As you can see, this isn’t AP calculus. But it’s also not one of those eat everything you want, don’t change your exercise habits and still lose weight diet pill gimmicks either. The foundation of the un-diet is:

1. Cook and eat more at home! Chef Kirsten says “Bring more life to the table”. I like that.

2. Be intentional about what you are eating most of the time, and make a plan that actually works for your life. Shop for your groceries accordingly (get to know that produce section and meat counter!). Leave room for worthwhile indulgences. Don’t get mental over the homemade cupcake you ate at your co-worker’s office b-day party. Life is too great and too short to get wiggy over that. There are real problems in the world. This is not one of them.

Okay, so I kind of have an advantage over most people on the first part. I live in B.F., Egypt. We don’t “go out” to eat because travel alone, you’re looking at 2 hours or more of windshield time round trip. But we do go out to eat when we go to town for other reasons if we have time, once a week at the max. I do think this is something we would have to work on keeping in check  if we lived closer to town, so I feel you if you’ve got improvements to make in this area.

What you probably don’t have is a “Schwan’s Man Steve” who comes to the ranch every other Tuesday with a truck full of some healthy, but many not so healthy frozen foods!

Which is why I have to follow Chef K’s advice. As you suspected, I only go grocery shopping once a week as well. There is no running down the street for missing ingredients. The keys for me are to Plan meals. Make a shopping list. Keep my pantry stocked. Make leftovers work…so I’m not in the freaking kitchen cooking or doing dishes every minute I’m not working or changing a diaper. Or tempted to buy and make frozen crap from Schwan’s Man Steve.

This recipe is a great example of the planning-shopping-leftovers process in glorious action. Before I post the recipe, here is how this shakes out for me:

Already in the pantry/freezer: Brown rice and/or brown rice noodles, soy sauce, corn starch, olive oil, frozen broccoli or veggie mix

Already on my weekly grocery list: Garlic (if I’m out. Never run yourself outta garlic!), fresh veggies like carrot chips (RB’s fav veggie), snap peas, shredded cabbage, mushrooms (anything that works well in salads or egg scrambles for non-dinner meals)

Add to the list for this recipe: Lime, Orange, *Flank Steak

*The Beef: As you might have suspected, I usually have a half a beef in the freezer. Lots of different beef cuts to choose from. Big up side for me here! But, I love Flank Steak, and I only get one from my whole half a cow, so this is a cut I buy at the store. Costco carries a two pack that is nicely trimmed. I use one the week I buy it and throw the other one in a zippy in the freezer to work into a different week’s meal plan.

Cook once, eat twice: Rancher actually isn’t a huge fan of rice, so for round one I might just go ahead and toss a mixture of the frozen and fresh veggies, the recipe sauce, and brown rice noodles (Annie Chun’s. If I can get them in Pullman, I’m sure you can find them where you live). The leftovers will be made into wraps or a Flank Steak topped salad with shredded cabbage and peppers or something for lunch most likely. Since it’s winter, I think the next time I make this, I’m going to make a beef and noodle soup. Now I want to do this…now!

If you have some work to do to shape up your pantry, here is Chef Kirsten’s Pantry and Refrigerator Staples list for your downloading pleasure. Know it. Use it. Love it. Win at life. So without further delay, here is Chef Kirsten’s recipe of the week made especially for busy, beef loving un-dieters.


Soy Citrus Flank Steak

2 lb flank steak
Salt and pepper to taste
2 tsp healthy oil/fat of your choice
2 Tb Tamari soy sauce
1 large orange
1 lime
2 cloves garlic, minced
1 tsp cornstarch

Season the flank steak. Heat a large skillet or wok over high heat, when hot add oil, swirl to coat. Add the flank steak and sear until golden brown on the first side, flip and brown on the second side. Meanwhile, mix together the juice from the orange and lime with the Tamari soy sauce and cornstarch. Remove the pan from the heat and pour the sauce over the top of the steak, it should bubble up a bit and thicken right away. Let the steak rest until done to your liking, which may require covering with a lid if it is a thick cut of meat. Slice against the grain and enjoy!

Turn the leftover flank steak into a delicious stir fry the next night!

Would this recipe work for your busy life? What is your favorite way to use lean but flavorful Flank Steak?


+ You have the chance to WIN A YEAR of Chef Kirsten’s Menus by Mesa De Vida service. That’s a menu plan each week for an entire year, each with a shopping list and helpful nutrition information about one of the delicious, seasonal ingredients used in the meals. Enter by any of the following (earning an entry each time):

+ Commenting on the After Baby Un-Diet blog posts

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The After Baby Un-Diet is a 6 week series focusing on health and deliciousness! It is a collaboration with Chef Kirsten Helle and Washington State Beef Commission. Information is not intended to diagnose any medical condition or to replace a medical professional’s orders. Information is for entertainment and informational purposes and Chef Kirsten Helle/Mesa de Vida/Washington State Beef Commission/Ranch Wife Life accept no responsibility for how you use it. Videos and recipes are copyright protected. Raw footage edited and produced by Frazer Loveman, 1Love Media. 

5 thoughts on “How to Make Soy Citrus Flank Steak {After Baby Un-Diet}

  1. That sounds like a simple but tasty meal!
    We start calving in about 2 weeks. Give or take a few days. So everything goes in the crock pot! 🙂 I’m not a good make ahead meal person.
    Are you telling me the Schwann guy comes out here? For Gods sake the flippin ups guy won’t even come out here! Pffft! Have to go to town to pick stuff up!

  2. Yep, crock pots are so great this time of year! Even if its not TOO cold (let’s hope not), there’s just nothing like coming in to a hot meal waiting for you. We have some great crock pot recipe ideas coming up in a couple weeks…

    Yeah, we get Schwans, UPS and FedEx (good thing, cuz don’t get me started on the Ritzville post office LOL). Schwan’s guy comes out of Moses I think. Of course I’m a totally easy sell — since he came all the way out here ya know. If I’m home I usually get frozen veggies, shrimp sometimes, and vanilla bean ice cream. I don’t know his route, but I wonder if he could make it out your way…

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