14 Day Keto Meal Plan : Day 14 : Supper


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.
Course Lunch, Supper
Keyword Keto


  • 8 oz. broccoli
  • 8 oz. cauliflower
  • ½ cup heavy whipping cream
  • 1 cup 4 oz. shredded cheese, divided
  • ¼ tsp salt
  • lbs flank steak
  • salt and pepper
  • 2 tbsp olive oil for frying

Pepper Sauce

  • cups heavy whipping cream
  • 1 tbsp tamari soy sauce
  • ½ tsp ground black pepper or pepper mix


  • 2 tbsp fresh parsley finely chopped


  • Preheat oven to 400°F (200°C). Butter an 8 x 8" (20 x 20 cm) baking dish.
  • Clean and trim the broccoli and cauliflower. Cut into florets and slice the stem.
  • Boil cauliflower and broccoli in salted water for about 5 minutes.
  • 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.
  • Place the broccoli and cauliflower mixture in a baking dish. Add the rest of the cheese and bake in the oven for 20 minutes.
  • Season the meat on both sides with salt and pepper.
  • 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.
  • 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.
  • 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

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