I never really ate steak before I started on my low-carb lifestyle. I was afraid of red meat, fat, and apparently delicious flavor. But since I have made “the change” I can gobble down steak at least once a week with none of those previously felt qualms. I sometimes buy a beef loin and cut it into individual steaks to save money and make sure I am always flush with quality steaks.
For today’s preparation I used a sirloin steak and an enamel coated cast iron skillet. This skillet holds heat the best and heats evenly. By heating the meat over high heat (300 – 500 degree fahrenheit) creates the maillard reaction. This reaction causes a delicious crust to form on the steak, another source of all flavor. After the steak is finished, you can use the drippings and fond to create a delicious pan sauce to further flavor your steak. This preparation can also be done outside over a grill still using the cast iron pan.
The Great(est?) Steak
1 steak (sirloin or filet mignon) 2 – 3 inches in thickness
kosher or sea salt
freshly ground pepper
2 tbs butter or ghee
chopped herbs (parsley, tarragon, oregano, thyme, herbes de provence, etc.) optional
1: Preheat your oven to 450 degrees.
2. Heat your pan over high heat until water droplets dance across the pan before also immediately evaporating. Use a cast iron skillet that has been well seasoned, an enamel cast iron skillet, or an oven safe stainless steel skillet. Do not use non-stick.
3. While your pan is heating, put sprinkle salt and pepper on both sides of the steak.
4. Rub each side of a garlic clove.
5. Lightly sprinkle the herbs onto the steak.
6. Place the steak on the pan and sear for two minutes. This will create smoke, a lot of smoke. If there isn’t smoke, your pan is probably not hot enough.
7. Turn over and sear the opposite side for two minutes.
8. Put pat of butter on the steak and place in the oven for 10 minutes for a medium to medium-well steak. You can also put an herb compound butter in the steak.
9. Check the temperature of the steak with an thermometer.
rare 125, medium-rare 135, medium 140, medium-well 145, well 155
10. Remove to a warm plate and place another pat of butter on the steak. Cover loosely with foil for 5 – 10 minutes.
1/2 cup shallot, onion, or leek
1 cup good red wine this can be replaced with 1/2 cup water and 1 tbs tomato paste
2 tbs Dijon mustard
2 crushed cloves garlic
1/2 cup fresh herbs (parsley, cilantro, oregano, tarragon, basil, etc)
1 tbs butter
1. Over low heat, add the shallots, cook until softened.
2. Add garlic and saute for one minutes.
3. Deglaze the pan with red wine.
4. Mix in the dijon mustard and herbs.
5. Heat for two minutes until heated through.
6. Turn off heat and finish with 1 tbs of butter.
You can pour this sauce over the steak or veggies. It is especially good with sauteed mushrooms.