Flat Iron, Grilled
Flat Iron, Grilled features a juicy, well-seasoned steak rubbed with a spicy-sweet blend of pepper, cayenne, and brown sugar, brightened with a hint of lime. It’s quickly seared on a hot grill for charred edges, then finished in the oven for even doneness and tender results—perfect for a weeknight dinner or casual weekend cookout.
- Prep10 mins
- Cook15 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Flat Iron, Grilled, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 43 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 38
- Heart Health
- 67
- Metabolic
- 14
- Digestive
- 20
- Inflammatory
- 33
- Performance
- 29
- General Wellness
- 1
Place the steaks on a platter and let them come to room temperature, about 30 minutes.
- 2
Preheat an outdoor grill to high heat and lightly oil the grate.
- 3
Preheat the oven to 400 degrees F (200 degrees C).
- 4
In a small bowl, whisk together the olive oil, pepper, salt, garlic powder, onion powder, cayenne pepper, brown sugar, and lemon juice. Evenly rub one side of each steak with this mixture.
- 5
Place the steaks on the hot grill with the seasoned side facing up for 2 minutes. Flip and sear the seasoned side for about 2 minutes.
- 6
Move the steaks to the preheated oven; bake, seasoned side up, to your desired doneness, 8 to 10 minutes for medium-well. Let rest for 3 to 4 minutes before serving.
- Calories 123.81 kcal Moderate 6%
- Protein 6.03 g Moderate 12%
- Carbohydrate 4.36 g 2%
- Total Fat 9.78 g Moderate 13%
- Saturated Fat 2.09 g Moderate 10%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 19.22 mg Moderate 6%
- Sodium 67.2 mg Low Source 3%
- Dietary Fiber 0.86 g Low Source 3%
- Total Sugars 1.37 g --
- Added Sugars 0.04 g Low Source 0%
- Calcium 16.81 mg Low Source 1%
- Iron 0.98 mg Low Source 5%
- Potassium 54.78 mg Low Source 1%
- Vitamin A 3.26 mcg Low Source 0%
- Vitamin C 0.89 mg Low Source 1%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Garlic 🧄
- Onions 🧅
About This Recipe
Flat Iron, Grilled is made with 9 ingredients and serves 4. It takes about 25 mins and is rated easy. Key ingredients include Black Pepper, Cayenne Pepper, Dark Brown Sugar, and Flat Iron Steak. Each serving provides about 123.81 kcal.
Recipe Questions
- What is Flat Iron, Grilled made of?
- The main ingredients are Black Pepper, Cayenne Pepper, Dark Brown Sugar, Flat Iron Steak, Garlic Powder. The full list of 9 is above.
- How long does it take to make Flat Iron, Grilled?
- About 25 mins in total: 10 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 123.81 kcal. The full nutrition breakdown is above.
- Is Flat Iron, Grilled easy to make?
- This recipe is rated easy, with 9 ingredients and 6 steps.
- Is Flat Iron, Grilled healthy?
- Flat Iron, Grilled has an easyChef Pro health score of 33/100. Per serving, it provides 123.81 calories and 6.03 g of protein, or 12% of the Daily Value. Worth noting per serving: saturated fat at 2.09 g (10% of the Daily Value). It contains Citrus, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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