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Power Up with Proteins!: Page 6 of 6

Catering chefs weigh in on their favorite protein-packed dishes (and share their recipes, too)

Chef/Owner Dawn Tageman, The Wild Thyme Company, San Diego, CA

Photo: Garrett Richardson


Beef // 100 grams = 20 g protein

“The flatiron steak remains a very affordable cut in today’s beef market,” says Chef/Owner Dawn Tageman. “Beyond that, it is super rich and a 4- to 6-oz cut for a plated entrée is a perfect portion.” 

Beef is one of the cornerstones in the muscle-building protein triumvirate of beef-fish-chicken and while more “fatty” than its compatriots, the make-up of fat varies in how the animal has been fed, be it grain or grass (grass being the better of the two, for many reasons).

What’s so great about grass fed beef? Decreased cholesterol, increased Omega-3 fats, and a super boost of CLA, which assists in immune and inflammatory system support, improved bone mass, and maintenance of lean body mass, among other benefits.

On “Polo Sundays” throughout the summer and into September at The San Diego Polo Fields, The Wild Thyme cooks up flatiron steak, its “go to” grill-outside meal—something the clientele just can’t seem to get enough of. “We love the flatiron steak, as it reminds us of the way a tenderloin eats, with very little fat,” says Tageman. “It’s best cooked medium rare to medium and is most tender at those temperatures.

“The flavor traits of a flatiron are akin to a New York steak, and it embraces any kind of sauce or ethnic variation,” says Tageman. “It stays tender and juicy for a good amount of time, which makes it ideal for a variety of catering applications.”

The flatiron takes to many different cooking techniques, be it grilled, griddled, baked, broiled, or wokked. For her recipe, Chef Tageman added a combination of ramps, green garlic, fiddlehead ferns, peas, morel mushrooms, and Thumbelina carrots along with a smoked chili BBQ glaze.

Photo: Garrett Richardson

Grilled Flatiron Steak 
with Spring Vegetables and Grilled Wild Ramps
Yield: 1


6 oz cleaned flatiron steak (we suggest sterling sustainable grass fed silver or prime, dependent upon client budget)
1 oz Chipotle BBQ glaze, recipe below
6 oz of your favorite seasonal vegetables, roasted with EVOO, sel de guerande and cracked black pepper
Use a variety of colors and textures to give the dish a sexy “wow” factor
1 to 2 pieces ramps (can use spring onions or green onions if unavailable) grilled with EVOO, sel de guerande and cracked black pepper


Chipotle BBQ Glaze

1 ea poblano pepper, bruinoise
1 ea red bell pepper, bruinoise
1 ea red onion, brunoise
½ bunch cilantro, chopped
4 cups BBQ sauce
1 tsp Adobo sauce from a can of chipotle peppers

1. Sauté the vegetables in olive oil until golden, add to the BBQ sauce.
2. Fold in the adobo sauce and the chopped cilantro.