Quick Hit Recipes

Cast Iron Strip Steaks with Sautéed Veggies

By December 17, 2017 No Comments

Cast iron cooking is great anytime of year, particularly if you want to sear the perfect steak.  Here’s the break down for how make a quick and easy steak, mushroom, and onion combination for a delicious home cooked meal.

If you don’t have a cast iron pan, you can still use a regular frying pan!

Steak Prep:  Take 2 strip steaks out on the counter about 30 minutes before you plan on cooking them.  Lightly cover in some avocado oil, sea salt, and pepper.  Set aside 2 cloves of garlic (cut once through the middle), 3-4 sprigs of fresh thyme, and have 1-2 TBSP of butter ready for use (your choice of butter, I use a coconut based).

Veggie Prep:  Chop one sweet onion, 5-6 baby Bella mushrooms (or white), and 2-3 cloves of garlic.  Set aside 1-2 cups of spinach.

Pan Prep:  Prep your cast iron pan with some avocado oil, give it a few minutes to get to medium-high heat.  Keep the oil close by as you will need to add a little more as you start cooking.

Saute the mushrooms, onions, and garlic first.  Remember to use a wooden spatula for the cast iron.  Mix in with some extra oil and allow to caramelize.  Add in the spinach, sea salt, and pepper.  Mix until the spinach is wilted.  Divide the vegetables onto your serving plates.

Add more oil to the pan and lay the steaks down next to each other, but not touching.  Have a set of tongs so you can flip the steaks about once every minute, ensuring an even cook on both sides.  Allow the sides of the steak to rest against the sides of the pan oncer or twice in the cast iron to sear all angles.

After two flips of the steak (four minutes total):

-Add in a little more oil, the garlic cloves and the thyme to the middle of the pan

-Gently distribute the oil around the pan with a shake, allowing the garlic and thyme to sear.

-Last, add in the 2 TBSP of butter, melt with the garlic and thyme, and distribute around the pan.  Turn the steaks in the juice and allow to cook for 2-3 more minutes.  Continue to shake the pan around so the delicious juice, herbs, and garlic spread around.

Let the steaks sit on a plate before cutting for 3-4 minutes, they will finish cooking to a perfect medium rare.  Slice the steak on the separate plate, allowing some delicious juice to collect.

Distribute onto your serving plates loaded with the carmelized veggies, pour the leftover juice on top, and enjoy!!!

Sean Fitzpatrick

Author Sean Fitzpatrick

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