There are studies that argue that red meat consumption is unhealthy. Then, there are studies that argue otherwise. Arguments on both sides are persuasive. Therefore, my recommendation, as with many foods, is to enjoy red meat in moderation. We indulge in a good steak once every other month.
There are health benefits to red meat. Red meat is a great source of protein. It contains twice the iron, six times the B12, and eight times the zinc of chicken breast.
Below is a fabulous method of cooking a high-quality steak (I recommend grass-fed beef). The result is a juicy, medium-rare steak, with crisped and crunchy edges. Yum!
- Remove steak from package. Blot it dry with paper towels or a rag. Let the steak come to room temperature.
- Turn on broiler and place an oven rack 6 to 8 inches below the broiler element. Place an oven-safe skillet on the rack to heat up with the oven.
- Pour a little canola oil (about 2 tablespoons) into a small bowl.
- Brush the oil all over the steak, coating it generously on both sides and on the ends.
- Grind salt and pepper generously on both sides of the steak, patting it into the steak so it sticks.
- Turn on a stove burner to high heat.
- Carefully remove the skillet from the oven. Place it over the high heat and use kitchen tongs to place the steak on the hot pan. It should sizzle immediately.
- Cook the steak for 30 seconds. Then, flip it over.
- Cook the steak for an additional 30 seconds on the other side. Then, again carefully, place the skillet with the steak back in the oven. Cook the steak for 2 minutes.
- Carefully flip the steak, using the tongs. Return to the oven and cook for an additional 2 minutes. At this point your steak will be medium-rare. If you prefer your steak closer to medium, add 2 minutes to the oven time.
- Take the steak out of the oven. Turn off the oven. Remove the steak from the pan and place it on a large cutting board. Let the steak rest for about 5 minutes before serving.
Additional Notes: If you wish, you can also make a pan sauce with the drippings from the steak. To do this, put the skillet over medium heat while the steak is resting. Add about 1/2 cup of beef or chicken broth, and about 1/2 cup of red wine. Bring to a boil, lower the heat, and simmer until it is reduced by at least half. Scrape up any small bits of meat still clinging to the skillet.
I served the juice as a side sauce with the steak.
- Canola oil
- Freshly ground sea salt and peppercorn