Cast iron steak recipe

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.

Ingredients:

• 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)

Instructions:

1. Preparation: Remove the steak from the refrigerator at least 30 minutes before cooking to bring it to room temperature. This ensures even cooking.
2. Season: Drizzle olive oil on both sides of the steak. Season generously with salt and freshly ground black pepper.
3. 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.
4. 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).
5. 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.
6. 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.
7. 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.

Notes:

• 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!