Rosemary Steak and Cauliflower-Mash
- serves 4
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.
2 Tbsp chopped fresh rosemary (from about 4 medium sprigs)
2 Tbsp coarse salt
½ tsp coarsely ground black pepperCauliflower Mashed Potatoes
½ large head cauliflower, broken into florets (about 8 cups)
1 lb(s) Yukon Gold potatoes, peeled, quartered lengthwise, and sliced 1/2 inch thick
½ cup non-fat buttermilk
1/2 to 3/4 cup low-fat milk
1 Tbsp butter
2 scallions, choppedSteak
1 lb(s) 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 mintTip
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.