Roasted Steak “Stir-Fry”
It’s been a while since I’ve posted, I know! And I’m sorry. Even though I haven’t been here, it shocked me when I checked to see how many people are actually reading recipes and making things and woah!! So I have to 1st say THANK YOU!! And 2nd, I promise here and now to be…
It’s been a while since I’ve posted, I know! And I’m sorry. Even though I haven’t been here, it shocked me when I checked to see how many people are actually reading recipes and making things and woah!! So I have to 1st say THANK YOU!! And 2nd, I promise here and now to be more consistent with posting and providing you all with the healthy recipes that are helping me reach my goal. All I ask of you is that you comment on the posts and tag me on social media with my handles or using #acheatday — Love ya’ll, for real! Now on to the food!
I wanted to come back with a fairly easy recipe that you can switch out multiple things, depending on what you like and what you have. Don’t eat beef, sub in chicken. Seafood only, fine, use shrimp! Hate onions, leave them out. Seriously. This is so versatile and basically one pan, so it’s super easy to make and is done in just about an hour, start to finish.
I love stir-fry, habachi, whatever you want to call it. I like it, A LOT! But I know that it’s not the best thing for you with all of the oil involved and it usually comes with lots and lots of rice, which also soaks in a lot of the butter/oil used in cooking it. Delicious, but when you’re trying to slim down, not exactly the best thing for you. With this recipe, everything is roasted in the oven and, if making a steak, seared only in a skillet to get a nice crust on the outside in only a tablespoon of butter (or your fat of choice). It all starts with a homemade sweet and savory rub that you will want to put on EVERY protein (and some vegetables) What you end up with is a deliciously juicy steak, crispy, tender vegetables and a full belly. Don’t believe me? Try it for yourself!
Roasted Steak “Stir-Fry”
- Author: Monique Manning
- Servings: 2
- Nutrition per serving: 453 cal, 16.8g fat, 19.3g net carbs, 48.5g protein
INGREDIENTS
- 2 tsp five sugar and spice rub
- 1 tsp kosher salt
- 8 oz Steak
- 2 heads of broccoli, florets only (or 4 cups fresh broccoli florets)
- 1/2 onion, sliced thinly
- 1 cup fresh, whole string beans
- 1 bell pepper
- 3 carrots, julienned
- 1 tsp coconut oil
- 1 tsp sesame oil
- 1 tsp coconut aminos or soy sauce
- Salt and Pepper to taste
METHOD
Preheat oven to 275. Line a baking sheet with parchment paper and fit with a roasting rack, if available. Oil rack or spray with non-stick cooking spray to ensure steak does not stick!
This is my typical set up when I am going to roast a protein. Either parchment or a silicon mat under a baking rack – Super easy clean up
On a cutting board, pat dry steak and season first side with 1 tsp of Five Spice Rub and 1/2 of desired amount of salt. Flip steak over and repeat on the other side. Remove steak from cutting board and place on rack. Cook in oven for 45 mins, or until internal temperature of 130-140 is reached (for medium-medium rare finished product). If you are not cooking on a rack,
Steak, seasoned and ready to roast!
While the steak is cooking, prepare your vegetables by cutting carrots, peppers and onions into evenly sized slices. Cut the florets from the stalks on the broccoli and set aside.
Next, prepare marinade by combining coconut oil, sesame oil and coconut aminos/soy sauce in a small bowl and whisk until well combined and smooth.
Remove steak from oven and wrap in foil and allow to rest. Raise oven temperature to 450 degrees. Remove rack from baking sheet and arrange vegetables on sheet in a single layer. Coat vegetables with marinade and salt and pepper to taste (about a tsp of each) and rub into vegetables if needed.
Steak, completely cooked, but missing that crust. Wrap and let rest
Roast vegetables in oven for 20 minutes, or until carrots are tender and vegetables begin to caramelize. At the same time, melt 1 tbsp of butter in a skillet (cast iron if available) along with any desired aromatics, like garlic cloves or fresh herbs.
Steak in pan with butter and garlic cloves (I ate those too!)
Sear steak on both sides to get a nice dark crust. Baste with butter to get desired crusting. For me it was about 3 minutes per side in a very hot pan. Remove the steak from the pan and place on a cutting board and allow to rest. You do NOT want all of those juices running out of your steak! At this point, your vegetables should be ready, so remove them from the oven and get ready to assemble your plate.
Vegetables roasted and ready to devour. I love the browned edges on these veggies and honestly could have taken it further for more caramelization – But was starving
Slice the steak into strips and set aside for when we top our vegetables. I find it easiest to put the vegetables on the bottom with broccoli as the base and have everything else follow. Then top with 1/2 of the steak. For finishing touches, add some extra coconut aminos/soy sauce and sesame oil. If you’re feeling really frisky, try some toasted sesame seeds, peanuts or sliced almonds.
There’s no real science, but This way, my vegetable tower does not crumble
Enjoy!
