Grilled Flank Steak with Herby Mashed Peas and Cauliflower

Grilled Flank Steak with Herby Mashed Peas and Cauliflower
Recipe Type: Main Course
Author: Molly Devine, RD
Prep time:
Cook time:
Total time:
Serves: 4
  • 1 ½ lb flank steak, trimmed of excess fat
  • 2 Tbsp low sodium soy sauce
  • ¼ cup Worcestershire sauce
  • 1 tsp dried rosemary
  • 2 cloves garlic, minced
  • 1 Tbsp margarine (made with olive oil)
  • 1 cup thinly sliced leek (or sweet onion)
  • 2 cloves garlic, minced
  • 1 (10-oz) package frozen peas, thawed
  • 1 (12-oz) package frozen cauliflower, thawed
  • ¼ cup plain nonfat Greek yogurt
  • ¼ cup chopped fresh basil
  • 2 Tbsp chopped fresh mint
  • ½ tsp salt
  • Freshly ground pepper, to taste
  1. Place steak in shallow baking dish.
  2. Combine soy sauce, rosemary and garlic and pour over steak. Allow to marinate 20 minutes.
  3. Heat grill to medium high heat and grill to desired doneness, about 5-8 minutes per side. Remove from grill and let rest before slicing.
  4. Heat margarine in a large saucepan over medium heat. Add leek (or onion) and cook 5 minutes or until tender. Add garlic, thawed peas and cauliflower and cook another 5 minutes, until veggies are tender. Remove from heat and allow to cool slightly.
  5. Place pea and cauliflower mixture along with Greek yogurt in a food processor, add herbs and salt and process until smooth. Alternatively, you can use an immersion blender and blend in the pot in which you cooked the veggies. Season to taste with pepper.
Serving size: 4 oz steak; 3/4 cup mash Calories: 412 Fat: 16g Carbohydrates: 22g Sugar: 10g Sodium: 525mg Fiber: 6g Protein: 44g
4 Protein 1 Starch 1 Vegetable 1 Healthy Fat