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Rosemary Steak and Cauliflower-Mash

  • prep time 0 min
  • total time 0 min
  • serves 4
6 Ratings
Rosemary Steak and Cauliflower-Mash

A flank steak is a relatively lean, inexpensive, but exquisitely flavorful and tender cut of beef, more and more readily available at supermarkets. Only 389 calories each serving.

Harry Eastwood Courtesy of:
Harry Eastwood

Low-Fat, Healthy, Grill, Dinner, Beef, Low-Carb, North American, Main


Directions for: Rosemary Steak and Cauliflower-Mash

Ingredients

Rosemary Salt

2 Tbsp chopped fresh rosemary (from about 4 medium sprigs)

2 Tbsp coarse salt

½ tsp coarsely ground black pepper

Cauliflower Mashed Potatoes

½ large head cauliflower, broken into florets (about 8 cups)

1 lb. Yukon Gold potatoes, peeled, quartered lengthwise, and sliced 1/2 inch thick

Salt

½ cup non-fat buttermilk

1/2 to 3/4 cup low-fat milk

1 Tbsp butter

2 scallions, chopped

Steak

1 lb. lean steak, preferably flank, about 1 1/4 inches thick

1 Tbsp balsamic vinegar

8 cup shredded romaine lettuce

1 ½ cup halved cherry tomatoes

¼ cup chopped fresh mint

Tip

Directions

Rosemary Salt

1. For the rosemary salt, combine chopped rosemary and salt on a cutting board and chop together. Stir in the pepper; transfer to a small bowl, and set aside.

Cauliflower Mashed Potatoes

1. Place the cauliflower in a steamer basket, set over boiling water, cover, and steam 15 minutes. Transfer to a food processor, add the buttermilk and 1/4 cup of the milk, and puree until very smooth, about 2 minutes. Meanwhile, place potatoes in a saucepan, add cold salted water to cover by about 2 inches, bring to a boil, reduce heat and simmer until tender, about 15 minutes. Drain, return to the saucepan, and heat over medium heat for 1 to 2 minutes to dry. Mash with a potato masher.

2. Add the cauliflower puree, 1/4 cup milk, 1 teaspoon salt, and 1/4 teaspoon pepper. Stir to blend, and heat over medium-low heat, adding more milk as needed for a creamy consistency. Stir in the butter and the scallions. Cover, and set aside to keep warm.

Steak

1. Heat a grill or grill pan. Sprinkle the steak on both sides generously with the rosemary salt, pressing it into the meat. (Reserve the remainder for another use.) Grill the steak 4 minutes on one side. Turn, and grill to rare, 3 to 4 more minutes. Remove to a plate and let stand 5 minutes. Thinly slice the beef against the grain, recuperating all of the juices. Stir juices and balsamic vinegar in a measuring cup (for ease of pouring), or bowl.

2. To serve, make a bed of lettuce on each of four plates. Arrange one-quarter of the steak slices on top of the lettuce. Spoon some of the cauliflower mashed potatoes. Scatter tomatoes over all, drizzle with the balsamic-meat juices, and garnish with the chopped mint.

Tip

1. An herb salt is a fast and easy way to add flavor to meats and vegetables. Store leftover at room temperature, and use on poultry, fish, other meats, or roasted vegetables.

2. This low-calorie version of mashed potatoes replaces some of the potato with cauliflower, and milk or cream with a combination buttermilk, and low-fat milk. Butter can be replaced by olive oil.

3. Balsamic vinegar is useful in low-fat cooking because it adds a lot of flavor, without a lot of acidity – the net result is a sweet-and-sour taste. Whisked with the meat juices here, it makes an instant, non-fat sauce; the beef juices balance the acidity of the vinegar.

See more: Low-Fat, Healthy, Grill, Dinner, Beef, Low-Carb, North American, Main