Cast-Iron Steak Dinner with Buttery Cauliflower Mash

Looking for a foolproof steak recipe? Preheating the skillet is key, and cast iron is recommended—it gets hotter compared with other skillets, resulting in a nice sear. Ditch the traditional potatoes for this cauliflower mash for 75 percent fewer carbs and more vitamin C.

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Serves: 4


  • 1 head cauliflower, cut into florets
  • 4 garlic cloves, peeled and chopped
  • 1/3 cup grass-fed whole milk
  • 2 tablespoons unsalted grass-fed butter
  • 1/2 teaspoon garlic salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon ground turmeric
  • four 8-ounce grass-fed steaks, such as shell steak, strip, rib eye, or flatiron
  • 1/4 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 tablespoon olive oil


  1. Fit a large stockpot with a steamer basket, put in 2 inches of water, and bring to a boil. Add the cauliflower florets, cover, and steam for 6 to 8 minutes until very tender when pierced with a fork. Set aside to cool for 4 to 5 minutes.
  2. Put the garlic, milk, butter, garlic salt, pepper, and turmeric in a food processor along with the cooked cauliflower and process until smooth (you may need to do this in batches). Add a few tablespoons of warm water if the mixture doesn’t blend smoothly, to adjust the consistency. Transfer the mixture back to the stockpot to keep warm while you prepare the steak.
  3. Preheat the skillet over high heat for about 1 minute until very hot. Sprinkle the steak with the salt and black pepper. Put the oil in the skillet, then add the steak and cook for 6 to 8 minutes, turning once or twice, until a sear forms and the meat is medium rare. For a medium steak cook for 2 to 3 minutes more.
  4. Transfer the steak to a cutting board and tent lightly with aluminum foil. Let rest 5 minutes. Serve with the cauliflower mash.

Nutritients per serving (1 steak and 1 cup mash)401 Calories, 56 g Protein, 9 g Carbohydrates, 16 g Fat (6 g Saturated), 142 mg Cholesterol, 3 g Sugars, 3 g Fiber, 443 mg Sodium

RDA: Vitamin B12 = 129%, Vitamin C = 104%, Protein = 100%, Zinc = 99%, Choline = 68%

From Eat Complete: The 21 Nutrients That Fuel Brainpower, Boost Weight Loss, and Transform Your Health by Drew Ramsey. Copyright 2016. Excerpted by permission of Harper Wave, an imprint of HarperCollins Publishers. 

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