$20 & 30 Minutes to Feed a Family of 4 in a Healthy Manner:

Marinated Flank Steak over Sautéed Veggies & Cauliflower Rice

As promised monthly, below is October’s healthy and timeless meal creation!

Item Cost
12 oz. flank steak$8.79
Low sodium teriyaki sauce$2.69
1 bunch of cauliflower$1.69
1 package of sliced mushrooms$1.19
1 red bell pepper$0.99
1 red onion$0.69
1 small butternut squash$2.19
1 bunch of broccoli$1.29
Salt and pepper to taste$0.00
 Total Cost for Dinner – Serves 4$19.52


Cooking Instructions:

Marinate flank steak in a large bowl with low sodium teriyaki sauce for 30 minutes in refrigerator. Preheat oven to 425 degrees.

Meanwhile, wash all vegetables. Core and cut red pepper into large slices. Peel and slice onions into strips and cut broccoli into chunks. Remove stem from cauliflower and also cut into chunks. veggies

Blend cauliflower into a food processor until it has rice consistency.
Heat a nonstick pan over medium heat with extra virgin olive oil and sauté cauliflower rice for about 6-8 minutes stirring occasionally until slightly browned!


Peel and cube butternut squash into ¼ in. cubes. Arrange squash on a sheet pan and drizzle with olive oil and sprinkle with salt and pepper. Place sheet pan in the oven for about 20 minutes, tossing every 5-8 minutes until softened enough that a fork can be inserted easily.


Sauté peppers, onions, mushrooms, and broccoli over medium heat until browned and translucent. Sprinkle with salt and pepper to taste.

Use a grill pan or outdoor grill to cook marinated steak! Steak takes about 3-5 minutes on each side depending on how you like your steak cooked. Once cooked, slice thinly along the grain in strips.

Serve sautéed vegetables over cauliflower rice topped with sliced teriyaki flank steak! Add salt and pepper if desired. ENJOY!