Flat iron steak in a cast iron skillet – what an easy meal. And grass fed steaks are so tender and flavorful, you can skip marinating them if you don’t have time. They’ll still turn out well! The only thing you really should try to plan ahead for is to take the meat out of the fridge and let it come to room temp, which generally takes around a half hour to an hour, depending on how cold you keep your house.
The photo below showing the steak’s internal temperature at 143 (about 15 seconds away from 145, which is medium rare) was taken after five minutes on one side and six minutes on the other in a 9″ cast iron skillet. The stovetop temp was pointing directly to “medium” the whole time. If you want more blackened crustiness on the steak, turn the heat up a bit and you’ll also have slightly shorter cooking times. Cast iron skillets rule!
Chimichurri is the green stuff on top of the steak, and is one of the coolest things I’ve discovered since going Paleo. It’s an Argentinian condiment traditionally, and it’s basically parsley, oil, vinegar or citrus, and whatever other cool herbs and flavors you want to add. Chop everything up as fine as your patience allows and add the oil and vinegar/citrus! That easy. My chimichurri today was made from lime juice, extra virgin olive oil, garlic, parsley, rosemary, and oregano. It’s much more delicious if you use fresh herbs, so my chimichurries (is that even a word?) are usually just a mix of whatever fresh herbs I have on hand. Cilantro and chives are other common ingredients.