Crisp-Seared Flank Steak with Garlic-Ginger Cauliflower Rice

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-04-06 · Updated 2026-04-06

A high-protein, low-carb dinner featuring tender flank steak seared to perfection and served over a fragrant cauliflower rice base with aromatic ginger and garlic. This asian-inspired beef (keto, high protein) ready in about 25 minutes pairs flank steak, avocado oil, minced garlic for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 8 oz flank steak
• 1 large head (about 2 cups riced) cauliflower
• 2 tbsp avocado oil
• 3 cloves, minced garlic
• 1 tbsp, grated fresh ginger
• 1 cup florets broccoli
• 4 oz, sliced mushrooms
• 1 tbsp soy sauce (low-sodium)
• 1 tsp sesame oil
• 1/4 tsp red pepper flakes
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Step 1: Pat the 8 oz flank steak dry with paper towels, then season evenly with 1/2 tsp salt and 1/4 tsp black pepper. Heat 1 tbsp avocado oil in a large skillet over high heat until shimmering, then add the steak and sear for 3 minutes per side until a deep golden crust forms and internal temperature reaches 125°F for medium-rare.
2. Step 2: While steak rests, heat the remaining 1 tbsp avocado oil in the same skillet over medium heat. Add 4 oz sliced mushrooms and 1 cup broccoli florets, stirring frequently for 4 minutes until vegetables begin to soften and brown slightly at the edges.
3. Step 3: Add 3 minced garlic cloves and 1 tbsp grated ginger to the skillet, stirring for 30 seconds until fragrant but not browned, then pour in 1 tbsp low-sodium soy sauce and 1/4 tsp red pepper flakes, cooking for 1 minute more.
4. Step 4: Add 2 cups riced cauliflower to the skillet with the vegetables, stirring to combine, and cook for 5 minutes until cauliflower is tender but not mushy, adding 1 tsp sesame oil and 1/4 cup water if needed to prevent sticking.
5. Step 5: Slice the rested flank steak thinly against the grain, then toss with the cauliflower rice mixture, ensuring every piece is coated in the savory sauce, and serve immediately.