STEAK 101
The story of man, fire and meat is as old as time. Invest in a good cut and give cooking your full attention for the best results!
Ingredients + Preparation
- Steak: Go to your local butcher and talk to them about what you like! They're the experts after all...
- Butter (1 tbsp)
- Thyme (Three sprigs)
- Garlic (1 clove)
- Salt & pepper (To season)
Instructions
1. On the cutting board, season the hell out of both sides of the steak with salt & pepper and let rest for 10-15 minutes. If you think you've used too much salt & pepper then you've used enough!
2. Heat your pan to high medium-heat.
3. Once hot, add oil and immediately place steak in the pan. Cook for 3 minutes - make sure you don't move the steak for the first 2 of the 3 minutes (this will ensure it sears properly).
4. Flip the steak and cook for an additional 3 minutes. In the final minute add in thyme sprigs, garlic and butter. Use a spoon to drizzle the melted butter over the top of the steak, coating it thoroughly.
5. Remove from heat and allow to rest on cutting board for 3 minutes. This will allow the meat to re-absorb juices and even out.
6. Consider making a pan sauce with the beautiful drippings in the pan!
Sens Sips
Cab Sauv
Look local!
Full-bodied, complex, fruit forward. What you want is a wine with good acidity and tannin structure - not just a fruit bomb. Tannins and acids help the wine to cut through the fattiness of the steak. Cabernet is grown all around the world, so support a local producer if you can!
You also can't go wrong with a heavier red, such as a Shiraz or Nebbiolo.
Sens Toolkit
Tips + Tricks
- When buying your steak talk to your butcher - they know their stuff! Avoid steaks that are grey or lack marbling.
- The steak will sweat as the seasonings dissolve. It's done when you can no longer see any grains of salt, or after about 15 minutes.
- For the best results and to remove any guess work, invest in a meat thermometer. It's worth it if you're investing in a nice cut of meat!
- Timings for a 2 cm / 3/4" thick steak:
Rare - 3 min both sides (50 C / 125 F)
Medium Rare - 4 min both sides (56 C / 135 F)
Medium - 4.5 min both sides (63 C / 145 F)
Well Done - 6 min both sides (75 C / 170 F)
Mama's Wisdom
While steaks are high in protein, they are also high in saturated (bad) fats, so look for a leaner cut of meat or limit your weekly consumption of red meat. Consider a grass-fed beef or buffalo steak, which is leaner. Serve with a high-fiber veggie like asparagus, broccoli, brussel sprouts or spinach salad, as foods high in fiber are good to lessen the impact of foods high in saturated fat.
Mama Wulf
Marta De Wulf is a dietitian with over 25 years experience helping people explore and appreciate the link between food and personal wellbeing.
