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Fit Thrive Kitchen: Spicy Flat Iron Steak with Pico De Gallo

Flank steak is by far my favorite cut of beef. It's tender, juicy, buttery, and hardly has any fat to trim away. Not to mention it's far cheaper than a filet or sirloin. Above all, it takes little preparation and cooks quickly.

I can throw together a late dinner with flank steak in not time at all. I love to experiment with steak rubs and this is one of the best I've created so far. To top it off I added a homemade pico de gallo for a little extra flavor.

Spicy Flat Iron Steak

2 lbs. flank steak

½ tbsp. dry mustard

½ tbsp. onion powder

½ tbsp. garlic powder

½ tbsp. cumin

¼ tbsp. chili powder

¼ tbsp. cayenne pepper

¼ tbsp. salt

¼ tbsp. allspice


Combine all spice ingredients in a bowl.

Lay flank steak on a piece of plastic wrap large enough to cover the entire steak.

Press the rub evenly into both sides of the steak.

Wrap and set aside.

Preheat grill to medium-high.

Once heated, add 1 tbsp. of pastured butter or oil of choice to the grill.

Place steak over butter and grill on both sides for 8-10 minutes each.

Remove from heat and let stand for 10 minutes before slicing.

Slice against the grain and garnish with lime wedge.


Combine Spices in a Bowl

Press rub onto steak evenly.  Do not actually rub it in.

Wrap and let it sit at room temperature until ready to cook. 

Grill on one side for 8-10 minutes.

Flip it and grill on other side for another 8-10 minutes.

Remove from heat and do not touch it for 10-minutes.  Seriously.  Not even a poke.

Slice evenly across the grain.


Pico de Gallo

2 cups of tomatoes, diced

1 cup of sweet onion, diced

1 bunch of cilantro, chopped coarse

1 medium avocado (ripe but firm), diced

1 garlic clove, diced

1 tsp. sea salt

1 whole lime

NOTE: I omitted jalapeno as it’s too spicy for my kids. If you want a little extra kick, dice one to two fresh jalapenos for this mixture. Remember that the seeds are what truly make jalapeno spicy, so the more seeds you add the more heat you will get.


Place first six ingredients in a medium bowl. Slice lime and squeeze over ingredients. Combine gentle as not to break apart the avocado.

Store in fridge until ready to serve.


Any tomato will do. The sweeter the better. These are sweet angel tomatoes.

Trim the stems from your cilantro and just use the leaves.

Sprinkle in the salt and stir gently. Be nice to your avocado.

Everyone had a clean plate at the end of dinner, so I guess this is a hit.  I hope your family enjoys this as much as mine did.



Coach Kellie

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