London Broil with Mashed Cauliflower

London Broil with Mashed Cauliflower
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london broil

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There’s no reason not to feed your carnivorous desires this Valentine’s Day. A juicy cut of London broil with a healthy side of mashed cauliflower will, well, help to get the juices flowing.

This recipe is provided by Alexandra Miller, RDN, LDN, Corporate Dietitian at Medifast, Inc.

2
Servings
171
Calories Per Serving
Deliver Ingredients

Ingredients

For the London Broil:

  • 1/2  Pound  London broil
  • 1  Tablespoon  catsup
  • 1  Tablespoon  steak sauce
  • 1  Tablespoon  Worcestershire sauce

For the marinade:

  • 1/2  Teaspoon  garlic powder
  • 2  Teaspoons  olive oil
  • 1/2  Teaspoon  dry mustard
  • 2  Tablespoons  soy sauce
  • 1  Teaspoon  red wine vinegar
  • 1/4  Teaspoon  ground black pepper
  • 1  Tablespoon  brown sugar or molasses

For the mashed cauliflower:

  • 1 1/2  Cup  cauliflower florets
  • 1  Teaspoon  butter or margarine
  • 1/4  Teaspoon  salt
  • 1/4  Cup  unsweetened almond milk
  • 1/4  Teaspoon  ground black pepper

Directions

For the London Broil:

Combine all marinade ingredients in a re-sealable bag. Pierce meat several times with a fork, and then place inside the re-sealable bag. Seal, and carefully shake to thoroughly coat meat. Allow to marinate for at least 2 hours — the longer the better.

Pour liquid out of bag into a small bowl. Add catsup, steak sauce, and Worcestershire sauce; whisk to combine. Heat mixture in a small saucepan; bring to a boil, and then reduce to low heat.

Meanwhile, grill or broil the meat until done. Slice into thin strips, and serve sauce on the side along with mashed cauliflower (recipe below) and steamed green beans. 

For the marinade:

For the mashed cauliflower:

Steam cauliflower in a steamer basket over boiling water until tender.

Combine cauliflower with remaining ingredients in a large bowl or a food processor. Mash mixture in the food processor or by hand with a mixer, immersion blender, or potato masher.

Nutritional Facts

Total Fat
9g
13%
Sugar
9g
10%
Saturated Fat
6g
25%
Cholesterol
1mg
0%
Carbohydrate, by difference
20g
15%
Protein
5g
11%
Vitamin A, RAE
21µg
3%
Vitamin C, total ascorbic acid
68mg
91%
Vitamin E, added
1mg
7%
Vitamin K (phylloquinone)
22µg
24%
Calcium, Ca
91mg
9%
Choline, total
65mg
15%
Fiber, total dietary
4g
16%
Fluoride, F
3µg
0%
Folate, total
80µg
20%
Iron, Fe
2mg
11%
Magnesium, Mg
33mg
10%
Niacin
1mg
7%
Pantothenic acid
1mg
20%
Phosphorus, P
102mg
15%
Selenium, Se
3µg
5%
Sodium, Na
1410mg
94%
Water
195g
7%
Zinc, Zn
1mg
13%

London Broil Shopping Tip

Most cattle are fed a diet of grass until they are sent to a feedlot – where they are finished on corn. When possible, choose beef from cattle that are “100% grass fed” - it will be more expensive, but better for your health.

London Broil Cooking Tip

The method used to cook beef is dependent on the cut. Cuts that are more tender, like filet mignon, should be cooked for a relatively short amount of time over high heat by grilling or sautéing. While less tender cuts, like brisket and short ribs, should be cooked for a longer time with lower heat by braising or stewing.