Miso Flank Steak Stacked Mason Jar Lunch


Now here is a substantial salad lunch that will stick with you. This recipe is part of the #BeefBelongs initiative, it follows the ‘healthy plate’ model of ½ veg, ¼ whole grain and ¼ protein. Known as the ‘meat factor’, the beef boosts absorption of the non-heme iron from the quinoa, edamame and nuts by 150%. And given that beef is one of natures best sources of easy-to-absorb heme iron, here’s a salad that packs a powerful iron punch.

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Miso Flank Steak Stacked Mason Jar Lunch


  • 1 lb (500 g) Beef Flank Steak
  • Canola’ oil
  • Coarse salt and pepper
  • 4 carrots, peeled and grated
  • 2 cups shredded red cabbage
  • 2 red or orange sweet peppers, diced
  • 2 cups cooked quinoa
  • 2 cups baby bok choy, shredded
  • 1 mango, diced
  • 2/3 cup frozen edamame, shelled and thawed
  • 2/3 cup cashews, toasted
  • 4 green onions, sliced
  • Dressing
  • 6 tbsp canola oil
  • ¼ cup rice vinegar
  • 4 tsp. white miso paste
  • 1 tsp reduced sodium tamari
  • 2 tsp honey
  • ½ tsp toasted sesame oil
  • Salt and pepper, to taste


  1. Preheat the grill to medium high heat. Pat steak dry and brush with a bit of oil; season all over with salt and pepper. Grill over direct heat for 8 minutes, turning twice or more for medium-rare doneness. Allow the steak to stand for 5 minutes before carving into thin slices on an angle across the grain.
  2. While steak rests, make the dressing: whisk together oil, rice vinegar, miso, tamari, honey, sesame oil in small bowl. Season with salt and pepper to taste.
  3. Divide dressing evenly among four 1 L mason jars. Divide veggies and meat among the jars, layering in the following order: carrots, cabbage, sweet peppers, quinoa, bok choy, mango, edamame, flank steak, cashews and green onion. Seal tightly and keep refrigerated for up to 3 days. Shake before serving or pour out into salad bowl to combine before eating.


• Use white miso and the food processor to make the dressing.
• You can substitute diced pear or peaches (tossed with a bit of lemon juice) for the mango
• Toasted almonds can sub in for the cashews
• Soy sauce can sub in for the tamari


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