Sunrise Beef Steak

Mashed sweet potatoes, arugula salad, steak, and a spicy-sweet sauce make for a dish that is as hearty as it is colorful.

  • 55
  • 4
  • 460
  • 29 g

Ingredients & Cooking


  • 1 beef Flat Iron Steak (about 1 pound)
  • 3/4 cup water, divided
  • 1/3 cup ginger preserves or mango chutney
  • 2 tablespoons rice vinegar
  • 1/4 teaspoon crushed red pepper
  • 2 cups 2% reduced-fat milk
  • 1/2 cup cornmeal
  • 1 cup mashed sweet potatoes
  • 1/2 teaspoon salt
  • 6 cups arugula leaves
  • 1 tablespoon olive oil


  1. Combine 1/2 cup water, ginger preserves, vinegar and red pepper in small non-reactive sauce pan. Bring to a boil; reduce to a simmer. Cook 8 to 10 minutes until sauce is thick and syrupy, or reduced to 1/4 cup. Keep warm. 
  2. Heat large nonstick skillet over medium heat until hot. Place beef Flat Iron Steak in skillet; cook 10 to 14 minutes for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Remove steaks; keep warm.
  3. Cook's Tip: To grill, place steak on grid over medium ash-covered coals. Grill, covered, 10 to 14 minutes (over medium heat on preheated gas grill, covered 12 to 16 minutes (for medium rare (145°F) to medium (160°F) doneness, turning occasionally. 
  4. In medium sauce pan, heat milk and remaining 1/4 cup water over medium-high heat to a boil. Add corn meal, whisking constantly until it starts to thicken. Reduce heat to low; whisk in sweet potato and salt. Continue cooking 5 minutes or until cornmeal grains are soft throughout, whisking frequently. Keep warm.
  5. Cook's Tip: You may substitute mashed canned yams for mashed sweet potatoes. 
  6. Toss arugula with olive oil in large bowl; season with salt and pepper as desired. Divide arugula among 4 plates. Place cornmeal mixture next to arugula. Carve steak into 1/2 inch-thick slices. Arrange beef slices on arugula. Garnish with ginger preserves mixture. 

Safe Handling Tips

Nutrition Information

Butcher Counter

Flat Iron Steak Square-Cut Chuck Primal

Extremely tender, well-marbled and flavorful and great for grilling. Cut from the Top Blade.
Beef Checkoff


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