BrokeAss Gourmet

BrokeAss Gourmet

Flat-iron Steak over Parmesan Cauliflower Smash with Sauteed Mushrooms

  • Prep Time 0:30
  • Cook Time 0:15
  • Estimated Cost $12.50

Instead of dropping a big wad of cash on an indulgent meal at a fancy restaurant this Valentine’s Day, why not make this fancy-looking, indulgent-tasting steak dish at home for a mere $12.50? This meal is a healthier take on the classic steakhouse dish of steak with mushrooms and mashed potatoes. Inexpensive flat-iron steak gets a little help from extra virgin olive oil and garlicky-balsamic mushrooms, making it taste much richer than it is. The whole thing is served over a bed of rich-yet-healthy mashed cauliflower, which does a very convincing impression of starchy mashed potatoes, with significantly fewer simple carbohydrates and more fiber. Plus, it’s so cheap that you’ll have plenty of cash left over for wine and dessert.


  • 1 1-lb flat-iron steak or 2 half-pound flat-iron steaks $6
  • extra virgin olive oil Pantry
  • 1/2 tsp salt, plus more for cauliflower Pantry
  • 1 tsp freshly ground pepper, plus more for cauliflower Pantry
  • 1 head cauliflower, cored, florets separated $1
  • 1/8 cup grated Parmesan $3.50 for 12 oz.
  • about 10 medium white mushrooms, scrubbed and sliced $1
  • 2 cloves garlic, chopped Pantry
  • 1 tsp balsamic vinegar Pantry
  • 1 small bunch parsley, chopped $1

Recipe Serves 2


  1. Set broiler to high. Lightly grease a broiler pan and set aside.
  2. Place steaks in a glass dish or bowl. Drizzle with olive oil on both sides and allow to rest for about 10 minutes.
  3. Sprinkle steaks with salt and pepper on both sides. Place on broiler pan and place pan about 4 inches from the flame. Broil for 2-3 minutes on each side (more or less, depending on desired done-ness). Remove from oven and transfer to a cutting board to rest for 5 minutes before slicing on the diagonal. Reserve any pan juices.
  4. While steak marinates and cooks, bring a medium pot of water to a boil over high heat. Add cauliflower and cover. Cook for 10-15 minutes, until very soft. Drain and return to pot. Mash with a potato masher, fork, or even an immersion blender until cauliflower resembles mashed potatoes. Add 2 tbsp olive oil and the Parmesan cheese and stir until combined. Season with salt and pepper to taste.
  5. Heat 2 tsp olive oil in a medium frying pan over medium-high heat. Add garlic and mushrooms. Saute for 3-4 minutes or until mushrooms begin to brown and shrink and garlic is very fragrant. Drizzle balsamic vinegar over mushrooms and stir until absorbed.
  6. To serve, place a mound of cauliflower mash on each plate. Top with the sliced steak. Strew the mushrooms over the steak slices. Drizzle any pan juices that may have escaped while you cut the steak. Sprinkle both plates with the chopped parsley.
  7. Serve hot.

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What They're Saying

hungrymetalhead, on Jul 10, 10:04 AM, wrote:

I made the smashed cauliflower portion of this recipe for a dinner party awhile ago. The flavours of the cauliflower and parmesan were wonderful but the texture was nothing like mashed potatos. I used a potato masher and it didn’t matter how much I mashed the cauliflower wouldn’t come out creamy like potatos. It didn’t really matter though because the flavours were great! Everyone loved it and I would make it agian.

Buy Flat Iron Steak, on Aug 20, 05:16 AM, wrote:

Thanks for sharing in other health food recipe include my recipe book, this one of best flat iron steak recipe with healthy ingredients. Thumbs Up!