Pan-Seared Sirloin w/ Smokey Dry Rub and Parmesan Mashed Cauliflower

Most of us can agree that there’s nothing better than sitting down to a big, juicy steak and some creamy mashed potatoes. Most of us can also agree that doing that regularly wouldn’t be best for our health or our waistlines. When it comes to choosing steak, cook a lean cut like sirloin, and trim off any visible fat. This way, you get the taste and protein you want, without all the calories. For a low-carbohydrate, low-calorie alternative, try mashed cauliflower! I sautéed some peppers and onions in the pan with the remaining steak juices to add some color to the plate.

Pan-Seared Sirloin with a Smokey Dry Rub and Parmesan Mashed Cauliflower – Makes 2 Servings


  • 8 oz. Blue Ribbon Foods sirloin
  • 1 tablespoon paprika
  • 1 tablespoon chili powder
  • 2 teaspoons cumin
  • 1 tablespoon oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon allspice
  • ¼ teaspoon cinnamon
  • Salt and pepper to taste
  • 1 tablespoon olive oil

For the mashed cauliflower:

  • 8 oz. Blue Ribbon Foods cauliflower
  • 4 tablespoons plain Greek yogurt
  • 2 teaspoons onion powder
  • 2 tablespoons parmesan
  • 1 teaspoon cumin


  1. Thaw steak in warm water for 10-15 minutes.
  2. Combine all the spices for the steak. Dredge the sirloin in the spice mixture.
  3. Coat a nonstick pan with olive oil
  4. Saute the steak over high heat for three minutes on each side. Add an addition five minutes for a medium-well steak.
  5. Steam the cauliflower until soft.
  6. Puree cauliflower in a blender with Greek yogurt, parmesan, and spices.

Nutrition information per serving: 245 calories, 5 grams carbohydrate, 11 grams fat, 30 grams protein

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