Pan-Grilled T-Bone Steak with Roasted Cauliflower and Broccoli

Pan-Grilled T-Bone Steak with Roasted Cauliflower and Broccoli (Serves 2-3)

Good ingredients make good cooks. Vegetables fresh from the farm taste good as long as you don’t mess them up. I try not to get in the way when I cook broccoli and cauliflower. By adding a little fat, spice, and heat, organic veggies make a wonderful meal with a grilled steak. See if you can’t impress yourself following this simple recipe.

Prep and Cook Time: 35 minutes

Ingredient list:

1 pound T-bone steak (mine was grass-fed)
Cauliflower
Broccoli
Balsamic vinegar
Ghee or clarified butter
Red chili powder
Garlic powder
Black pepper
Salt

Directions: Pre-heat oven to 425 degrees. Rinse cauliflower and broccoli and cut florets into bite-size pieces. Line a baking pan with aluminum foil for easy clean up. Distribute florets in one layer in the baking pan. Arrange 3-4 teaspoons of ghee or clarified butter around the pan among the veggies. Season with a dusting of salt and garlic powder. Dust lightly with red chili powder if you want some heat. Place in oven and let roast for 25 minutes or until you can pierce the cauliflower easily with a fork. Meanwhile, heat non-stick grill pan over high heat. Season both sides of meat with a good dusting of salt, garlic powder, and black pepper. Lay the meat in the hot pan and let sear on first side 4-5 minutes and then turn, using tongs (to avoid piercing the meat and letting juices run out), to sear opposite side 4-5 minutes. Remove the meat to a plate, splash a little balsamic vinegar over both sides, and then return to grill. Sear each side 1 more minute (2 minutes total) to develop good color. My steak was medium-rare after searing just over 10 minutes. When done, move meat to a plate and let sit 5 or 10 minutes to rest and let the juices redistribute before cutting. I keep mine in the microwave oven so it stays relatively warm and to keep my cat Tobey from discovering whether he has a taste for cooked meat.

Note: How long should you roast broccoli? (20-25 minutes) How long should you roast cauliflower? (25-30 minutes) These and many more How long? What temp? (425 degrees) and What size? (1-inch florets) questions are answered in the Meal Map section of It Starts With Food, the new book by Dallas and Melissa Hartwig (order through my online Store if you don’t already have it).

I use an All-Clad nonstick grill pan to get some grill marks on my steaks. However, I also like to sear steaks in my cast iron skillet. Check both kitchen tools out in my online Store.

Printer friendly version: Pan-Grilled T-Bone Steak with Roasted Cauliflower and Broccoli

Share

2 Responses to “Pan-Grilled T-Bone Steak with Roasted Cauliflower and Broccoli”

  1. Ryan Van Der Linden says:

    Hi Tom,

    Thank you for all the information. I was hoping to return the favor. I saw your comment.

    “My HDL went up 12 points and my Triglycerides went down 28 points and that is good. My total cholesterol went up 20 points and my LDL went up 14 points and that is bad. I don’t know why some of my numbers moved in the wrong direction, but my doctor was enthusiastic about the results, so I am not worrying.”

    I’ve recently stumbled onto a blog called http://www.eatingacademy.com where Peter gets into the cutting edge science of low carb/ketosis/and cholesterol. I know whole30 isn’t low carb per se’, but I really wanted you to have the opportunity to see the information in his cholesterol series…its amazing. The bottom line is that in order to really know about our cholesterol you need to get an NMR test…he explains why. Long story short your LDL going up might not be bad. I hope this helps. I really like Peter, I’ve been around the paleo blog block and he really adds to the health conversation.

Leave a Reply