Flank Steak with Cauliflower Rice & Mus.. (AIP)

14 500 311
Ingredients Minutes Calories
Prep Cook Servings
8 h 20 min 4
Flank Steak with Cauliflower Rice & Mus.. (AIP)
Health Highlights

Ingredients


454 gm Beef, flank (fat removed, sliced into strips crosswise, about ½-inch thick)
2 tbsp Fish sauce (for marinade)
1/4 cup Pineapple juice (for marinade)
1 tbsp Apple cider vinegar (for marinade)
2 clove(s) Garlic (crushed; for marinade)
1 tbsp minced Ginger root (for marinade)
4 cup Cauliflower crumbles/rice
2 tbsp Grape seed oil
1/4 cup Chicken broth (stock), low sodium (or water)
2 clove(s) Garlic (minced)
3 tsp minced Ginger root
4 green onion (stem) Green onion (thinly sliced)
1 tbsp Coconut aminos, Coconut Secret
4 cup chopped Mustard greens (stems removed, leaves thinly sliced into ribbons)

Instructions


  1. Once the steak is marinated, take it out of the marinade and pat it dry with paper towels. Throw the marinade away.
  2. Heat the grapeseed oil in a large skillet over medium-high heat. When the oil is hot, add the skirt steak strips, spreading them out so they're not touching. Cook, without touching the steak until the undersides are lightly browned, about 90 seconds.
  3. Flip the steak strips and cook until both sides are browned and the steak is cooked to medium-rare, about 90 seconds more. Take the steak strips out of the pan and set them aside on a plate.
  4. Turn the heat on the skillet down to medium-low and add the chicken stock, garlic, ginger, and scallion whites.
  5. As the chicken stock simmers, scrape the bottom of the pan with a spoon or spatula, to release any browned steak bits stuck to the pan. Cook until the stock is almost evaporated and the garlic and ginger are fragrant about 45 seconds.
  6. Add the raw cauliflower rice, coconut aminos, and mustard greens. Cook, stirring occasionally until the cauliflower is tender and the mustard greens are bright green, about 4 minutes. If the liquid evaporates and things start to stick, add a splash of water.
  7. When the cauliflower is tender, add the cooked steak strips and the sliced scallion greens, toss everything together, and serve immediately.

Advanced Preparation

1 day prior, Beef, flank 454 gm
Instructions:

Combine all ingredients for the marinade in a small airtight container or ziploc bag, and shake or stir everything together to combine. Add the skirt steak and shake or stir to coat the steak with the marinade. Refrigerate and marinate for a minimum of 6 and a maximum of 24 hours, flipping halfway through.

1 - 3 days prior [optional], Cauliflower crumbles/rice 4 cup
Instructions:

Add the cauliflower florets to a food processor fitted with the blade attachment, and pulse 10-15 times, until the florets are roughly the consistency of rice. Some chunks are OK, just pick them out before you cook. If you don't have a food processor, you can grate the florets on a box grater or mince them by hand.


Nutrition Facts

Per Portion

Calories 311
Calories from fat 154
Calories from saturated fat 44
Total Fat 17.1 g
Saturated Fat 4.9 g
Trans Fat 0.3 g
Polyunsaturated Fat 4.6 g
Monounsaturated Fat 7.1 g
Cholesterol 54 mg
Sodium 984 mg
Potassium 721 mg
Total Carbohydrate 13.1 g
Dietary Fiber 3.5 g
Sugars 5.3 g
Protein 27.9 g

Dietary servings

Per Portion


Fruit 0.1
Meat 1.3
Vegetables 3.0

Energy sources


Pygal15%419.0434654414869116.4145668312541549%434.35926544538574263.8849240417530436%300.66834674616393157.4959829883101215%49%36%CarbohydratesFatProtein

Meal Type(s)

Main




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