Thursday, May 23

Best Seared Steak

by Katherine Matutes, Ph.D.

The name says it all. This is the last steak recipe you will ever need. 

And even better, it is very simple to do.

This is my go-to meal when I am extra busy or when home cooked meals have started to get boring. 

My family is always thrilled to hear it’s on the dinner menu.

I know some of you can’t believe a nutritionist is eating steak. Yes, I do eat red meat. But I do so moderately and thoughtfully.

I choose grass-fed, pasture-raised beef for two reasons. Pasture-raised beef gets more exercise, is leaner and more likely to have experienced a more humane existence. Grass-fed beef is also higher in omega-3 fats, which are heart healthy, and lower in omega-6 fats, which can be pro-inflammatory. In sum, grass-fed beef will have a healthier fat profile than grain-fed beef.

Also, red meat is high in iron, zinc and the B-vitamins – all are important nutrients for growing children and for women, especially.

  1. Steaks
  2. 1 tsp. extra virgin olive oil per steak, look for the words “first cold press” on the label
  3. Quality salt and pepper
  • Salt and pepper steak and allow it to rest at room temperature 30 minutes prior to cooking
  • Heat skillet – do NOT use a Teflon coated skillet (I prefer to use a cast iron one) to high temperature for several minutes 
  • Add oil when skillet is extremely hot (you should only be able to hold your hand above the pan for a few seconds if it is hot enough)
  • Add steak, it should sizzle wildly, now comes the hard part – don’t touch it! Let it develop nice crust on the outside. Reduce the temperature to medium-high for steaks that need to cook longer (medium- to medium-well)
  • Sear 2- 4 minutes per side (depending on thickness and desired doneness)
  • Remove steak from heat and place on wire rack
  • Allow it to rest for 5 minutes before serving
  • Enjoy with a glass of red wine – the acid in the wine will help boost iron absorption

More About Katherine Matutes, PhD

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