I won’t give any real recipes for this meal, just a description of my techniques.
The flank steak is lightly scored on both sides, rubbed with olive oil, black pepper and a lot of fresh garlic. I grilled it over high heat, about 6 minutes on a side. Normally that results in a medium steak, but the cold weather and wind reduced the heat. This steak turned our medium-rare to rare (which is also acceptable in my family.)
The mashed potatoes were peeled and boiled Yukon Golds, approximately 1 pound. After boiling, I mashed them, and then whipped them with an electric mixer, adding 1 tablespoon butter and 1 tablespoon low fat cream cheese. I topped my portion with 1 tablespoon Gorgonzola cheese.
A Kabocha squash is easy to make. I cut it in half and scoop out the seeds. I place it on a plate, cut side down, and microwave on high for 10 minutes. Then I flip it over, add 1 tsp olive oil, and wrap with plastic wrap tightly, and microwave an additional 3 minutes (this keeps the steam trapped and helps it cook quicker.) When finished, I scrape the flesh out of the shells, and serve with a teaspoon (or more) olive oil drizzled on each portion, with salt and pepper to taste.
The entire meal was 550 calories.