Slow & Smothered Beef Steaks with rustic potato cauliflower mash (clean eating)

By BClover

Serves 4. Hands on time: 17 minutes
Total time: 1 hour, 22 minutes
Calories per serving: 285

Ingredients

• STEAKS
• 2 Tbsp whole grain flour
• olive oil cooking spray
• 1 lb lean top round beef, trimmed of fat, tenderized and cut into 4 pieces
• 1 cup thinly sliced onion
• 2 cups low-sodium beef broth (I've used chicken broth, too)
• 1 Tbsp Worcestershire sauce
• 2 dried bay leaves
• 1/2 tsp fresh ground black pepper
• 1/4 tsp sea salt
• POTATO/CAULIFLOWER MASH
• 12 oz Yukon gold potatoes, diced
• 8 oz fresh or frozen cauliflower florets (thawed, if frozen)
• 3 Tbsp skim milk
• 1/2 tsp garlic powder
• 1/4 sea salt
• 1/4 tsp fresh ground back pepper
• 1 Tbsp extra-virgin olive oil

Details

Adapted from nannaskitchen.blogspot.com

Preparation

Step 1

Coat a medium-size skillet with cooking spray. Add steaks and cook for 2 minutes on one side, until browned. Set steaks aside on a plate.


Coat skillet again with cooking spray, add onion and cook for 4 minutes or until edges begin to brown.


Sprinkle flour evenly over top of onions, stir until well coated.


Gradually add broth, stirring constantly. Stir in Worcestershire, bay leaves, pepper and salt.


Return beef and any accumulated juices on plate to skillet, cooked side up. Spoon broth mixture over beef and bring to a boil. Then reduce heat to medium-low, cover and cook for 1 hour, 15 minutes or until beef is very tender.


Meanwhile, prepare potatoes. Fill a pot with 1 inch of water and fit with a steamer basket. Place potatoes and cauliflower in steamer basket and bring water to a boil on high heat. Cover and cook until potatoes are tender, about 7 to 8 minutes. Transfer potato-cauliflower mixture to a large bowl and mash roughly with a potato masher or whisk. Stir in remaining ingredients.

To serve, divide potato-cauliflower mixture evenly among 4 plates. Add 1 steak to each and spoon onion gravy evenly over top. Sprinkle with parsley, if desired.