A well-seasoned cast iron skillet provides an excellent surface for cooking steak, ensuring a deliciously crispy sear and juicy interior. Here's a simple recipe with nutritional values to get that perfect steak.
- 1 steak (8 oz/227 grams) – Ribeye, sirloin, or filet mignon are popular choices.
- 2 tsp olive oil
- Salt, to taste
- Freshly ground black pepper, to taste
- 2 garlic cloves, crushed (optional)
- 2 tbsp unsalted butter (optional)
- Fresh rosemary or thyme sprigs (optional)
- Preparation: Remove the steak from the refrigerator at least 30 minutes before cooking to bring it to room temperature. This ensures even cooking.
- Season: Drizzle olive oil on both sides of the steak. Season generously with salt and freshly ground black pepper.
- Heat the Skillet: Place the cast iron skillet over high heat and let it become very hot. You should see a light smoke emanating from the skillet.
- Cook the Steak: Place the steak in the skillet. Cook without moving for about 2-3 minutes until a browned crust forms. Flip the steak and cook for an additional 2-3 minutes for medium-rare (or adjust based on desired doneness).
- Optional – Flavor Boost: Add butter, crushed garlic cloves, and herbs (rosemary or thyme) during the last minute of cooking. Continuously spoon the melted butter over the steak for added flavor.
- Rest: Remove the steak from the skillet and let it rest on a cutting board for 5-7 minutes. This allows the juices to redistribute.
- Serve: Slice against the grain and serve immediately.
Nutritional Values (approximate, for 8 oz/227 grams Ribeye Steak without butter):
- Calories: 640 kcal
- Protein: 46 g
- Total Fat: 48 g
- Saturated Fat: 20 g
- Monounsaturated Fat: 21 g
- Polyunsaturated Fat: 2 g
- Trans Fat: 0 g
- Cholesterol: 145 mg
- Carbohydrates: 0 g
- Dietary Fiber: 0 g
- Sugars: 0 g
- Sodium: Varies based on salt amount. Roughly 600-800 mg if 1/2 tsp salt is used.
- Nutritional values can vary significantly based on the cut of steak, its fat content, and specific preparation methods.
- Adding butter, herbs, and garlic will change the nutritional profile. Butter, in particular, will add calories and fat.
- For the most accurate nutritional values, consider using a nutrition calculator or software with the exact weight and brand of ingredients you're using.
Enjoy your perfectly seared cast iron steak!