Pan-Fried Flank Steak With Cauliflower Mash
Pan-Fried Flank Steak With Cauliflower Mash
Photography by Yvonne Duivenvoorden
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 284284 cal |
| pro | 27 g27g pro |
| total fat | 16 g16g total fat |
| sat. fat | 7 g7g sat. fat |
| carb | 8 g8g carb |
| fibre | 4 g4g fibre |
| chol | 64 mg64mg chol |
| sodium | 709 mg709mg sodium |
| potassium | 487 mg487mg potassium |
| % RDI: | - |
| calcium | 55 calcium |
| iron | 2020 iron |
| vit A | 88 vit A |
| vit C | 107107 vit C |
| folate | 3333 folate |
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.
Ingredients
- 1 lb beef flank steak 1 lb beef flank steak
- 1 tsp paprika 1 tsp paprika
- 1/4 tsp salt 1/4 tsp salt
- 1/4 tsp pepper 1/4 tsp pepper
- 1 tbsp butter 1 tbsp butter
- 1 tbsp extra virgin olive oil 1 tbsp extra virgin olive oil
- 2 cloves garlic 2 cloves garlic
- Cauliflower Mash:
- 1 head cauliflower , cut in florets1 head cauliflower, cut in florets
- 2 cloves garlic , crushed2 cloves garlic, crushed
- 2 green onions , chopped (white and green parts separated)2 green onions, chopped (white and green parts separated)
- 1/3 cup sour cream 1/3 cup sour cream
- 1/4 tsp salt 1/4 tsp salt
Preparation
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 sa< purée until smooth. Stir in green parts of green onions. Serve with steak.
Source : Canadian Living Magazine: November 2011
- Keywords : Dinner; Fall; Skillet; Steak; Garlic; Cauliflower; Sour Cream; 300 calories; Busy Mom;
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