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.

Source: Diabetic Living Magazine


Recipe Summary test

25 mins
55 mins


Ingredient Checklist


Instructions Checklist
  • Preheat broiler. In a small saucepan combine tomato sauce, vinegar, honey, chili powder, onion powder and 1/8 teaspoon pepper. Bring to boiling; reduce heat. Simmer, uncovered, about 5 minutes or until slightly thickened. Set aside.

  • 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 degrees Fahrenheit for medium rare; 160 degrees Fahrenheit 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.

  • 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.

  • In a large bowl combine potato-cauliflower mixture, oil, salt and 1/8 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.

  • Bring any remaining tomato sauce mixture to boiling; serve with steak and potato-cauliflower mixture. If desired, sprinkle with additional chives.

Nutrition Facts

3 3/4 ounces cooked meat, 2/3 cup mash, and 3 tablespoons sauce
295 calories; protein 29.9g; carbohydrates 26.7g; dietary fiber 3.8g; sugars 8.3g; fat 8.3g; saturated fat 2g; cholesterol 78.8mg; vitamin a iu 471.2IU; vitamin c 33.3mg; folate 42.1mcg; calcium 40.8mg; iron 4.3mg; magnesium 55.4mg; potassium 1080.8mg; sodium 732.6mg.

3 lean meat, 2 vegetables, 1 starch