Pan-Fried Flank Steak With Cauliflower Mash Pan-Fried Flank Steak With Cauliflower Mash

Pan-Fried Flank Steak With Cauliflower Mash 150 Image by: Pan-Fried Flank Steak With Cauliflower Mash 150 Author: Canadian Living

A cast-iron skillet is best for this recipe because it adds a lovely crusty golden exterior to the steak. Make sure to heat the skillet (whatever kind you are using) sufficiently for best results.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: November 2011


  • 1 lb beef flank steak
  • 1 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon butter
  • 1 tablespoon extra virgin olive oil
  • 2 cloves garlic
Cauliflower Mash:
  • 1 head cauliflower cut in florets
  • 2 cloves garlic crushed
  • 2 green onions chopped (white and green parts separated)
  • 1/3 cup sour cream
  • 1/4 teaspoon salt


Rub steak all over with paprika, salt and pepper; set aside. In cast-iron or nonstick skillet, heat butter and oil over medium-high heat; cook garlic until golden brown. Discard garlic.

Fry steak, turning once, until medium-rare, 8 to 10 minutes. Transfer to cutting board; let stand, uncovered, for 5 minutes. Slice across the grain.

Cauliflower Mash: Meanwhile, in saucepan of boiling salted water, cook cauliflower, garlic and white parts of green onions until tender, 10 minutes. Drain and return to pan over low heat; stir until dry, about 1 minute.

Transfer to food processor. Add sour cream and salt; purée until smooth. Stir in green parts of green onions. Serve with steak.

Nutritional facts Per serving: about

  • Sodium 709 mg
  • Protein 27 g
  • Calories 284.0
  • Total fat 16 g
  • Potassium 487 mg
  • Cholesterol 64 mg
  • Saturated fat 7 g
  • Total carbohydrate 8 g


  • Iron 20.0
  • Folate 33.0
  • Calcium 5.0
  • Vitamin A 8.0
  • Vitamin C 107.0
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Pan-Fried Flank Steak With Cauliflower Mash