Healthy Eating at Home: Steak Frites

Steak Frites with Asparagus

Pan Seared Strip Steak

I use a cast iron skillet and a hot oven when it’s too cold to grill outside. The results are very good but still second place to my husband’s grilling!

We had 2 approximately 12 ounce strip steaks left over from some tasty light Philly steak sandwiches. I enjoy using strip steaks because they usually have light fat marbling through the meat to keep it moist and has a decent beefy flavor. 

I like to let my steaks “warm up” before searing or even grilling. This helps create an even cooking and avoids an overcooked crust with a “blue” or raw center.  I season my steaks with salt, pepper, granulated onion and garlic and allow them to sit on the counter for 15-20 minutes.

Bring your skillet up until it begins to “smoke” just a little. Drop in your steaks and sear them for 5 minutes. Flip the steaks and move the pan to a hot oven ( 400-425 degrees) for approximately 7-10 minutes depending on how well done you want your steaks.

Press on the steak to test for firmness; the tighter or firmer the flesh is the more well done it is.

Spicy Sweet Potato Fries

1 sweet potato scrubbed

1 Tablespoon olive oil

½- ¼  teaspoon ground chipotle pepper, amount depends on how spicy you want your fries

1 teaspoon salt

½ teaspoon fresh ground pepper

¼ teaspoon dry curry powder (optional)

Heat oven to 400 degrees. Cut the sweet potato into ½” by 4” strips (approximately). Place into a large gallon sized sealable plastic bag. Add in the remaining ingredients and toss well to coat.  Place on a cookie sheet that has been sprayed with cooking spray in a single layer. Flip fries after 30 minutes. Bake for 45-60 minutes until golden brown.

 Oven Roasted Asparagus

One bunch of fresh asparagus, remove the woody bottom 1”-3” of the stalks

½ Tablespoon of olive oil

Salt and Pepper

Lay out the asparagus on a cookie or baking sheet. Drizzle oil on the asparagus and sprinkle liberally with salt and pepper. Roll the asparagus in the oil and seasonings on the baking sheet. Ensure oil and seasonings coat the asparagus well. Place in the oven under the broiler (do not place your oven rack at its highest position). Roast the asparagus approximately 7 minutes. Watch carefully for any burning and be sure to turn the asparagus throughout roasting.

Enjoy!

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