Skillet Roasted T-Bone Steak and Broccoli (Serves 1-2)
There were two T-Bone steaks in the package I bought from deGraan Farms at the Alpharetta Farmers Market. My wife was not around, so I ate one for lunch and the other for supper. I grilled the first steak, but wanted something even simpler that night, so tested the compatibility of T-bone steak and skillet roasting. They pair very nicely. The steak was not as rare as some might like it, but the meat and the meal was good.
I splashed Raspberry Balsamic Vinegar on the broccoli and steak just before putting it in the oven. The decision was impulsive because the bottle was near empty and I wanted to use it up. I’m glad. The broccoli was so good that none of it became leftovers.
Prep and Cook Time: 40-45 minutes
3/4 pound T-bone steak
2-3 heads of broccoli
Ghee or coconut oil
Raspberry balsamic vinegar
Red chili powder
Directions: Pre-heat oven to 400 degrees. Rinse broccoli, remove florets, and cut into bite-size pieces. Pile in a bowl and season with a dusting of salt, garlic powder, and red chili powder. Add 1 tablespoon of ghee or coconut oil to a cast iron skillet over high heat. Season steak on both sides with salt, garlic powder, and ground cinnamon. Add steak to hot skillet and brown one side 1-2 minutes and then turn so the other side can brown 1-2 minutes. Add broccoli to the skillet and arrange around steak while the second side is browning. Splash the broccoli and the steak with a little raspberry balsamic vinegar. Place lid on skillet and move to the oven. Let everything roast together for 30 minutes at 400 degrees. When done, pull from the oven and transfer to plates. Enjoy!
Notes: My cast iron skillet is a 12-inch Lodge Logic with matching iron cover. A cast iron skillet might be the greatest cooking tool ever. The 12-inch size is seriously heavy when loaded with food and big enough to cook for a family, but I don’t think I could get enough vegetables in a 10-inch skillet to satisfy me. Lodge is a great brand of cookware. Check it out in my online Store.
Cows raised on grass are healthier than cows raised on corn and soybeans. The resulting meat is lower in fat and higher in beneficial omega-3 fatty acids. Grass fed beef is often available directly from ranchers. I bought mine at the Alpharetta Farmers Market from Bobby and Jennifer deGraan of deGraan Farms in Calhoun, Georgia. My freezer is full of their ground beef, stew beef, and roasts.
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