Flat Iron Steak with Cauliflower and Arugula

Name: Flat Iron Steak with Cauliflower and Arugula
Yield: serves 4
Ingredients: 4 small flat iron steaks (5 to 6 ounces each); Coarse salt and ground pepper; 1 head cauliflower (about 2 1/2 pounds), cored and cut into small florets; 2 garlic cloves, smashed and peeled; 1/2 cup water, plus more if needed; 2 tablespoons fresh lemon juice, plus lemon wedges for serving; 1 tablespoon olive oil; 2 bunches arugula (about 10 ounces total), thick stems removed, washed well and dried; 1 ounce Parmesan cheese, shaved with a vegetable peeler

December 22, 2011

WHY IT’S LIGHT Serving small, lean steaks—only five to six ounces each—along with a lightly dressed salad of cauliflower and arugula keeps this meal low in calories. The only added oil is used in the dressing. The steak is seared in a dry skillet; the cauliflower is browned in the juices left behind.

Recipe information

Yield
serves 4

Ingredients

4 small flat iron steaks (5 to 6 ounces each)

Coarse salt and ground pepper

1 head cauliflower (about 2 1/2 pounds), cored and cut into small florets

2 garlic cloves, smashed and peeled

1/2 cup water, plus more if needed

2 tablespoons fresh lemon juice, plus lemon wedges for serving

1 tablespoon olive oil

2 bunches arugula (about 10 ounces total), thick stems removed, washed well and dried

1 ounce Parmesan cheese, shaved with a vegetable peeler

Preparation

Step 1
Heat a large skillet over medium-high. Pat dry steaks and season with salt and pepper. Cook 5 to 6 minutes per side for medium-rare (reduce heat if browning too quickly). Transfer to a cutting board and tent with foil to keep warm.
Step 2
Add cauliflower, garlic, and the water to skillet; season with salt and pepper. Cook, tossing occasionally, until cauliflower is browned and crisp-tender, 8 to 10 minutes. (If bottom of skillet becomes too dry, add 1/4 cup more water.)
Step 3
Meanwhile, in a large bowl, whisk together lemon juice and oil; season with salt and pepper. Add arugula, cauliflower, and Parmesan to dressing in bowl; toss (arugula will wilt). Serve steaks and salad with lemon wedges.
Nutrition Information
Step 4
(Per Serving)
Step 5
Calories: 329
Step 6
Fat: 18.3g (6.3g Saturated Fat)
Step 7
Protein: 32.8g
Step 8
Carbohydrates: 8.8g
Step 9
Fiber: 3.5g

Everyday Food: Light

TagsSteak Beef Meat Cauliflower Vegetable Arugula Leafy Greens Main Dinner Nut Free Gluten Free Easy Quick Weeknight Meals 30 Minutes or Less Saute Cookbooks

Recipe information

Ingredients

Preparation

Step 1

Step 2

Step 3

Nutrition Information

Step 4

Step 5

Step 6

Step 7

Step 8

Step 9

Recipe notes