Steak with Potato-Cauliflower Mash

Steak with Potato-Cauliflower Mash

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From: Diabetic Living Magazine

Broiling is quicker than other cooking methods and will allow the beef in this recipe to crust nicely on the outside and retain a juicy center. Mashing cauliflower with potatoes also helps to reduce carbohydrate content compared to eating just mashed potatoes.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 (8 ounce) can tomato sauce with roasted garlic
  • 3 tablespoons cider vinegar
  • 1 tablespoon honey
  • 1½ teaspoons chili powder
  • ½ teaspoon onion powder
  • ⅛ teaspoon ground black pepper
  • 1 (1 pound) boneless beef top sirloin steak, cut 1 inch thick
  • 2 cups cubed, peeled russet potatoes
  • 1 clove garlic, minced
  • 2 cups cauliflower florets
  • 1 tablespoon olive oil
  • ½ teaspoon salt
  • ⅛ teaspoon ground black pepper
  • 2 to 4 tablespoons fat-free milk
  • 2 tablespoons snipped fresh chives
  • Snipped fresh chives (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat broiler. In a small saucepan combine tomato sauce, vinegar, honey, chili powder, onion powder and ⅛ teaspoon pepper. Bring to boiling; reduce heat. Simmer, uncovered, about 5 minutes or until slightly thickened. Set aside.
  2. Place steak on the unheated rack of a broiler pan. Broil 3 to 4 inches from heat for 15 to 17 minutes or until desired doneness (145°F for medium rare; 160°F for medium), turning once halfway through broiling time and brushing with tomato sauce mixture on both sides just before the last 3 minutes of broiling time.
  3. Meanwhile, in a large saucepan combine potatoes and garlic. Add enough water to cover potatoes. Bring to boiling; reduce heat. Simmer, covered, for 5 minutes. Add cauliflower; return to boiling. Reduce heat. Simmer, covered, about 10 minutes more or until vegetables are very tender. Drain in a colander set in sink. Shake to drain well.
  4. In a large bowl combine potato-cauliflower mixture, oil, salt and ⅛ teaspoon pepper. Beat with an electric mixer on low speed until combined. Gradually beat in just enough milk to make potato-cauliflower mixture light and fluffy. Stir in the 2 tablespoons chives.
  5. Bring any remaining tomato sauce mixture to boiling; serve with steak and potato-cauliflower mixture. If desired, sprinkle with additional chives.

Nutrition information

  • Serving size: 3¾ ounces cooked meat, ⅔ cup mash, and 3 tablespoons sauce
  • Per serving: 295 calories; 8 g fat(2 g sat); 4 g fiber; 27 g carbohydrates; 30 g protein; 42 mcg folate; 79 mg cholesterol; 8 g sugars; 471 IU vitamin A; 33 mg vitamin C; 41 mg calcium; 4 mg iron; 733 mg sodium; 1,081 mg potassium
  • Nutrition Bonus: Vitamin C (55% daily value), Iron (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 3 lean meat, 2 vegetables, 1 starch

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