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Pan Seared Oven Roasted Strip Steak with Mashed Sweet Potatoes

Raquel Cura Kitchen 0 Comments

Few meals are more elegant and satisfying than a perfectly cooked steak. With the proper equipment and a little attention to detail, you too can cook the perfect steak! Remove your steak from the refrigerator, place it on the countertop, and allow it to come to room temperature for at least one hour. This will ensure your steak cooks more evenly. Use a paper towel to pat the steak dry on both sides. Removing the moisture ensures your steak will sear rather than steam. Salt your steak immediately before cooking with kosher salt, and sprinkle with seasonings. Use your fingers to pat a thin layer of salt on both sides. This will result in a nice crust on your finished steak. Use an iron skillet, add your cooking oil, and cook according to the directions below.

Votes: 1
Rating: 5
You:
Rate this recipe!
Print Recipe
Course Entree
Cuisine American
Total Time < 30 minutes
Dietary Dairy Free
Occasion Gameday, Occassions Plan
Preperation Sear
Taste/Mood/Other Sophisticated
Allergy Dairy Free
Servings
servings
Prep Time 10 minutes
Cook Time 20 minutes
Course Entree
Cuisine American
Total Time < 30 minutes
Dietary Dairy Free
Occasion Gameday, Occassions Plan
Preperation Sear
Taste/Mood/Other Sophisticated
Allergy Dairy Free
Servings
servings
Prep Time 10 minutes
Cook Time 20 minutes
Votes: 1
Rating: 5
You:
Rate this recipe!
Print Recipe
Ingredients
  • 8 ounce(s) Strip Steak beef, grass-fed, lean only, raw
  • 8 ounce(s) Sweet Potato (two 5" long sweet potatoes), raw, unprepared
  • 2 teaspoon(s) Canola Oil or corn,
  • 1/8 teaspoon(s) Salt
  • 1/4 teaspoon(s) Garlic Powder
  • 1/4 cup(s) Soy Milk
Instructions
  1. Season the steaks with black pepper, garlic powder and salt, then allow the meat to sit at room temperature for at least 1 hour.
  2. Preheat oven to 400°. Heat the oil in a cast-iron skillet over medium-high heat or just until the oil begins to lightly smoke. Cook/sear the steak in the heated skillet over medium-high heat until a dark crust has formed (about 5-6 minutes per side, reduce the heat if the meat is browning too quickly, if you prefer a lighter outside crust then reduce the time slightly).
  3. Transfer the skillet to the oven and cook until an instant-read thermometer reads to desired doneness (oven cooking time will be anywhere from 5-15 minutes depending on the desired doneness of your steak --- for medium-rare 140-145 degrees and for medium 155-160 degrees. please be aware that the temperature will continue to cook after removing the steak so it is advised to pull the pan out slightly before the desired doneness), and transfer meat to a cutting board to rest (10 min) before slicing. (do not use a fork or the juices will run out).
  4. In the meantime, place sweet potatoes in a steamer basket placed in a pot over 1 inch of water. Steam potatoes for about 10 minutes or until fork tender. Transfer to a blender and blend while slowly adding milk until desired consistency is achieved. Sprinkle with cinnamon if using.
Nutritional Information
Nutrition Facts
Pan Seared Oven Roasted Strip Steak with Mashed Sweet Potatoes
Amount Per Serving (279g)
Calories 296 Calories from Fat 68
% Daily Value*
Total Fat 7.6g 12%
Saturated Fat 1.6g 8%
Trans Fat .2g
Cholesterol 63mg 21%
Sodium 292.3mg 12%
Potassium 2.9mg 0%
Total Carbohydrates 28g 9%
Dietary Fiber 3.9g 16%
Sugars 7g
Protein 29.3g 59%
Calcium 9%
Iron 2.9%
* Percent Daily Values are based on a 2000 calorie diet.
CURA is not a medical organization. We do not provide medical advice, diagnose medical conditions, prescribe medical treatment, practice medical nutrition therapy, or offer visitors or members healthcare services. Please consult your physician of any changes to your diet, exercise, or lifestyle. Read More
Back to Main Recipe Library

Pan Seared Oven Roasted Strip Steak with Mashed Sweet Potatoes

Raquel Cura Kitchen 0 Comments

Few meals are more elegant and satisfying than a perfectly cooked steak. With the proper equipment and a little attention to detail, you too can cook the perfect steak! Remove your steak from the refrigerator, place it on the countertop, and allow it to come to room temperature for at least one hour. This will ensure your steak cooks more evenly. Use a paper towel to pat the steak dry on both sides. Removing the moisture ensures your steak will sear rather than steam. Salt your steak immediately before cooking with kosher salt, and sprinkle with seasonings. Use your fingers to pat a thin layer of salt on both sides. This will result in a nice crust on your finished steak. Use an iron skillet, add your cooking oil, and cook according to the directions below.

Votes: 1
Rating: 5
You:
Rate this recipe!
Print Recipe
Course Entree
Cuisine American
Total Time < 30 minutes
Dietary Dairy Free
Occasion Gameday, Occassions Plan
Preperation Sear
Taste/Mood/Other Sophisticated
Allergy Dairy Free
Servings
servings
Prep Time 10 minutes
Cook Time 20 minutes
Course Entree
Cuisine American
Total Time < 30 minutes
Dietary Dairy Free
Occasion Gameday, Occassions Plan
Preperation Sear
Taste/Mood/Other Sophisticated
Allergy Dairy Free
Servings
servings
Prep Time 10 minutes
Cook Time 20 minutes
Votes: 1
Rating: 5
You:
Rate this recipe!
Print Recipe
Ingredients
  • 8 ounce(s) Strip Steak beef, grass-fed, lean only, raw
  • 8 ounce(s) Sweet Potato (two 5" long sweet potatoes), raw, unprepared
  • 2 teaspoon(s) Canola Oil or corn,
  • 1/8 teaspoon(s) Salt
  • 1/4 teaspoon(s) Garlic Powder
  • 1/4 cup(s) Soy Milk
Instructions
  1. Season the steaks with black pepper, garlic powder and salt, then allow the meat to sit at room temperature for at least 1 hour.
  2. Preheat oven to 400°. Heat the oil in a cast-iron skillet over medium-high heat or just until the oil begins to lightly smoke. Cook/sear the steak in the heated skillet over medium-high heat until a dark crust has formed (about 5-6 minutes per side, reduce the heat if the meat is browning too quickly, if you prefer a lighter outside crust then reduce the time slightly).
  3. Transfer the skillet to the oven and cook until an instant-read thermometer reads to desired doneness (oven cooking time will be anywhere from 5-15 minutes depending on the desired doneness of your steak --- for medium-rare 140-145 degrees and for medium 155-160 degrees. please be aware that the temperature will continue to cook after removing the steak so it is advised to pull the pan out slightly before the desired doneness), and transfer meat to a cutting board to rest (10 min) before slicing. (do not use a fork or the juices will run out).
  4. In the meantime, place sweet potatoes in a steamer basket placed in a pot over 1 inch of water. Steam potatoes for about 10 minutes or until fork tender. Transfer to a blender and blend while slowly adding milk until desired consistency is achieved. Sprinkle with cinnamon if using.
Nutritional Information

Nutrition Facts
Pan Seared Oven Roasted Strip Steak with Mashed Sweet Potatoes
Amount Per Serving (279g)
Calories 296 Calories from Fat 68
% Daily Value*
Total Fat 7.6g 12%
Saturated Fat 1.6g 8%
Trans Fat .2g
Cholesterol 63mg 21%
Sodium 292.3mg 12%
Potassium 2.9mg 0%
Total Carbohydrates 28g 9%
Dietary Fiber 3.9g 16%
Sugars 7g
Protein 29.3g 59%
Calcium 9%
Iron 2.9%
* Percent Daily Values are based on a 2000 calorie diet.

CURA is not a medical organization. We do not provide medical advice, diagnose medical conditions, prescribe medical treatment, practice medical nutrition therapy, or offer visitors or members healthcare services. Please consult your physician of any changes to your diet, exercise, or lifestyle. Read More