Flank steak with pepper sauce and cauliflower-broccoli gratin

Flank steak with pepper sauce and cauliflower-broccoli gratin

A flank steak is a versatile cut of meat with a rich, beefy flavor and a lower cost. Spiced with a pepper sauce and paired with an attractive and easy gratin of cauliflower and broccoli, the result is a nutritious, satisfying meal that you will return to time and again.

Flank steak with pepper sauce and cauliflower-broccoli gratin

A flank steak is a versatile cut of meat with a rich, beefy flavor and a lower cost. Spiced with a pepper sauce and paired with an attractive and easy gratin of cauliflower and broccoli, the result is a nutritious, satisfying meal that you will return to time and again.
USMetric
4 servingservings

Ingredients

  • 8 oz. 230 g broccoli
  • 8 oz. 230 g cauliflower
  • ½ cup 120 ml heavy whipping cream
  • 1 cup (4 oz.) 240 ml (120 g) shredded cheese, divided
  • ¼ tsp ¼ tsp salt
  • 1¼ lbs 550 g flank steak
  • salt and pepper
  • 2 tbsp 2 tbsp olive oil, for frying
Pepper sauce
  • 1½ cups 350 ml heavy whipping cream
  • 1 tbsp 1 tbsp tamari soy sauce
  • ½ tsp ½ tsp ground black pepper or pepper mix
Garnish
  • 2 tbsp 2 tbsp fresh parsley, finely chopped

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Preheat oven to 400°F (200°C). Butter an 8 x 8" (20 x 20 cm) baking dish.
  2. Clean and trim the broccoli and cauliflower. Cut into florets and slice the stem.
  3. Boil cauliflower and broccoli in salted water for about 5 minutes.
  4. Drain all of the liquid and set the vegetables aside. Add heavy cream, half of the shredded cheese, and salt to a saucepan, whisking over medium heat until the cheese is melted. Mix in the broccoli and cauliflower.
  5. Place the broccoli and cauliflower mixture in a baking dish. Add the rest of the cheese and bake in the oven for 20 minutes.
  6. Season the meat on both sides with salt and pepper.
  7. Fry the meat in a large frying pan on medium-high heat for about 4-5 minutes per side. Place the meat on a cutting board and let the meat rest for 10-15 minutes before slicing it.
  8. Pour cream, soy sauce, and pepper into the frying pan. Bring to a boil and let the sauce simmer until it becomes creamy. Taste and season with more salt and pepper as desired.
  9. Cut the meat into ½" (1 cm) thin slices. Serve together with the gratin and pepper sauce. Garnish with finely chopped fresh parsley.

Time saver

Use frozen broccoli and cauliflower florets to save some time. Thaw and skip steps 2 and 3. Just mix with heavy cream, cheese and salt and place in the baking dish.

Creamier sauce

If you prefer an even creamier sauce, add a couple of tablespoons of cream cheese to the saucepan and let it simmer until creamy.

Pepper love

For a more nuanced peppery flavor, use a mix of rosé, white, green and black pepper corns and crush them with a mortar and pestel. Use the crushed pepper corns for both seasoning the meat and to flavor the sauce.

You might also like

A little sneak peek...

With Diet Doctor Plus you get access to tons of keto meal plans, including dairy-free and vegetarian versions, meal plans adapted for intermittent fasting, quick-and-easy and budget keto meal plans. Below, see our latest one.

Keto: Dairy free #6

Following a healthy dairy-free diet doesn’t have to mean depriving yourself — and this week’s meal plan is proof of that.

On the menu, we have some spice-heavy keto dishes like our Sindhi-style lamb curry. Additionally, there are some quick and easy weeknight favorites such as our tasty tuna zoodle salad and chicken stir-fry.

While following this plan, if you’re not a big fan of certain ingredients, feel free to swap them. If, for example, you don’t enjoy eating lamb, you could always substitute it for chicken or beef.

The same goes for vegetables. If there’s something you don’t fancy, change it for another low-carb veggie. Check out our visual vegetable guide for more inspiration.

Get ready to enjoy some of our favorite keto meals while staying below 20 grams of net carbs per day.

Full meal plan →

Get the full Diet Doctor experience for free

With Diet Doctor Plus, you get instant access to all of our delicious recipes, popular meal plans, meal planner tool, inspiring videos and educational guides. As a paying member you also help us in our mission to empower even more people. What are you waiting for? Sign up today and try for free for a month. Cancel anytime you want.

8 comments

  1. Amy Giddins
    Love this meal with the pepper sauce, this is a nice meal. Love the veges with the sauce as well
  2. Allison Nelson
    Absolutely delicious! Fast, too! I wanted to lick the sauce pan when done, it was so yummy...
  3. terripinder
    Superb! It was very delicious, and seemed a little "fancy" which made it a nice choice for our special Valentine's Day dinner.
  4. Melissa A
    Sooo delicious!
  5. Lindsay
    What kind of cheese should we use?
    Reply: #6
  6. Kerry Merritt Team Diet Doctor

    What kind of cheese should we use?

    Your favorite cheese would be fine. Many people choose cheddar.

  7. Suzanne
    Delicious and so easy to follow. I used a Colby jack cheese. It was a little rare at 4 mins each side so next time I’ll do a bit longer. Great meal!
    Reply: #8
  8. Britta Patterson

    Delicious and so easy to follow. I used a Colby jack cheese. It was a little rare at 4 mins each side so next time I’ll do a bit longer. Great meal!

    Thank you for sharing your tips and so glad you enjoyed!

Leave a reply

Reply to comment #0 by