Spache the Spatula

Triple Citrus Flank Steak and Roasted Garlic-Cauliflower Mash

Recently, I was asked if I had any diet-sensitive, diabetic recipes. Now, admittedly, most of what I cook (and especially bake) is not exactly figure-friendly… at least for the blog. BUT, when I am cooking at home, I do, a lot of the time, try to make dinners that are on the healthier side.

This is a meal that I have made a few times, and it is remarkably tasty, and yet, low-carb, low-fat, and low-sodium! The meat is incredibly flavorful (and, consequently, as leftovers makes an excellent sandwich), and the cauliflower mash is an alternative to mashed potatoes that you would actually want to eat.

Flank steak is a lean cut of beef that takes quite well to marinades. The lemon, lime, and orange juices in this particular marinade impart a slight tang to the beef that is counteracted by the (deceivingly!) rich cauliflower mash. The cumin in the mash echoes the cumin in the marinade, but the addition of nutmeg to the cauliflower gives it an extra little something that will leave your guests wondering what it is the makes this dish so unique and delicious. While the pine nuts are certainly optional, I really like the added texture and nutty-rich flavor that they bring to the dish.

By the way, this recipe will serve 2-3, depending on how hungry you and your diners are!

Triple Citrus Flank Steak

slightly adapted from here


  • 1 lb flank steak, trimmed (I used 2 8oz. steaks)
  • 1 cup freshly squeezed orange juice
  • 1/2 cup freshly squeezed lime juice
  • 1/4 cup freshly squeezed lemon juice
  • 2 cloves garlic, minced
  • 1/4 cup diced onion
  • 1/4 cup chopped cilantro
  • 1/2 tsp cumin
  • sea salt and freshly cracked pepper
  • oil for cooking
  • Pine nuts, toasted, to top (optional, but delicious)
  1. In a large tupperware, combine all of the ingredients (except the meat and oil). Mix well. Add in the steak, seal, and refrigerate for at least 4 hours.
  2. 30 minutes before you are ready to cook, remove the steak from the fridge and allow to siting the marinade and come to room temperature.
  3. Oil your grill or grill pan. Remove steak from marinade and season with salt and pepper.
  4. Grill for 2-4 minutes per side (for medium-rare), basting with marinade.
  5. Remove steak and allow to rest, covered with foil, for 8-10 minutes. (If you wish, during this time you can cook down the marinade and strain it to serve as a sauce.)
  6. Slice the steak and serve over the Garlic-Cauliflower Mash (recipe below), topped with cooked down marinade, if you prefer, and sprinkled with toasted pine nuts.

Roasted Garlic-Cauliflower Mash

adapted from here

  • 1 medium-large head of cauliflower, clean and chopped into small pieces
  • 5 cloves roasted garlic (if you are unfamiliar with roasting garlic, HERE is a great tutorial)
  • 3 tbsp unsalted butter
  • 1/4 tsp cumin
  • pinch of freshly grated nutmeg
  • 1 tbsp chopped chives + more for garnish
  • Sea salt and freshly cracked pepper, to taste
  1. Cook the cauliflower in boiling water for about 6 minutes, or until well done. Drain well place back in the hot pot to thoroughly dry out.
  2. Using an immersion blender (or food processor), puree the hot cauliflower with the roasted garlic, butter, cumin, and nutmeg. Stir in the chives and season with salt and pepper, to taste.
  3. Serve with the Triple Citrus Flank Steak (above).

3 Responses to “Triple Citrus Flank Steak and Roasted Garlic-Cauliflower Mash”

  1. Tori (@eat-tori) — August 10, 2011 at 9:20 am

    Gorgeous. I love cauliflower mash- I sneak it and mashed white beans past my potato loving husband all the time now, he doesn't bat an eyelid. NB, just discovered your blog and am kicking myself for taking so long. Your photos are exquisite.

    • Rachael replied: — August 10th, 2011 @ 12:47 pm

      Haha, that's quite crafty of you! Lucky for me, after 5 years of my cooking, Mikey has developed a taste for veggies! However, I'd like to think that this cauliflower mash is so good that even those that claim to hate cauliflower would eat it and be none the wiser 😉

      Thank you so much, by the way!

  2. Carrie — August 12, 2011 at 8:44 am

    What a gorgeous meal. I always use mashed cauliflower in place of mashed potatoes, so I've grown quite fond of it. I'm always looking for different toppings for it – I'm loving this one! The pine nuts seems like such a nice touch.

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