Thursday, May 18, 2017

Pan-seared Flank Steak Served over Traditional Greek Salad

Every month, GBMC holds a Facebook Live cooking demonstration featuring healthy recipes from The Sleeved Chef, Michael Salamon. Michael graduated from the Culinary Institute of America and is passionate about “teaching cooking techniques and recipes to pre- and post-operative bariatric patients.” He had a type of bariatric surgery known as a sleeve gastrectomy in September 2016 and enjoys sharing his knowledge of cooking with fellow weight loss patients. Co-hosting the demonstration with him is Jana Wolff, RD, LDN, Director of Nutrition for GBMC’s Comprehensive Obesity Management Program, where Michael was treated.

The recipe is appropriate for bariatric patients, but it is also a great high-protein, low-carb meal for anyone! Fresh feta cheese is a good source of protein. Higher in calcium and B vitamins than other cheeses, it has less fat and calories than cheddar and Parmesan. Black Kalamata olives are naturally high in sodium, but are also full of healthy fats, antioxidants, vitamins A, C, E and K, as well as calcium and iron. Red wine vinegar is a low-calorie, low-fat option often used in salad dressings and marinades. While it contains only a trace amounts of nutrients, it provides full flavor without the calories.

Please tune in to GBMC’s Facebook page on Tuesday, May 23 at 6pm for another live cooking demonstration with Michael and Jana!


4 oz grilled flank steak
1 oz red wine vinegar
2 oz mixed greens
1 oz feta cheese, crumbled
3-4 Kalamata or black olives
2-3 thinly sliced red onions
2-3 cherry tomatoes


Flank steak
  1. Remove the flank steak from the refrigerator 15 minutes prior to cooking. Season both sides with extra virgin olive oil, Kosher salt and black pepper.
  2. Place a cast iron skillet on a medium high heat for 3 minutes.
  3. Gently place steak in the hot pan. You should hear a sizzle when it touches the pan.
  4. Cook the steak for 3 minutes on each side for medium rare. If you would like your steak a higher temperature, place it in a 350F oven.
  5. Remove from the pan and place on a cutting board. Allow steak to rest for 2 minutes before cutting it on a 45-degree angle against the grain.
Red Wine Vinaigrette
  1. Pour 1 oz. of red wine vinegar into a stainless steel mixing bowl
  2. Slowly whisk in 3 oz. of extra virgin olive oil. Slow and steady is the key.
  3. Season with salt and pepper
Greek Salad
  1. Combine all ingredients in a mixing bowl.
  2. Lightly coat with red wine vinaigrette and toss the salad.
  3. Season the salad with salt and pepper.
  1. Place the Greek salad on a small salad plate and top with flank steak.
  2. Serve immediately to your excited guests!
Nutrition Information

Recipe yields 1 serving

Calories: 332
Total Fat: 17g
Saturated Fat: 7g
Cholesterol: 95mg
Sodium: 719mg
Protein: 31g
Carbohydrate: 9g

Recipe courtesy of Michael Salamon, The Sleeved Chef.

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