One Pan Steak and Veggies
Looking for a quick and easy meal to work in protein and veggie servings with just one pan? This is a tasty, fiber rich meal that is low calorie and full of flavor! Although we want to watch how much red meat we eat on a weekly basis, it is an excellent protein source and rich in iron, which is an important nutrient for women. I recently attended a cooking class at The Social Table in Lincoln Park and picked up a few tips for cooking steak in the skillet and finishing it off in the oven. I’m excited to share this one with you! The only thing better about eating this meal was the cleanup!
1 lb sirloin steak or NY strip steak, trimmed of fat
3 tbsp grapeseed oil
1 bunch asparagus, cut into 1-2 inch pieces
1 yellow squash, quartered lengthwise and chopped in ½ inch pieces
8-10 ounces of frozen peas
½ - 1 yellow onion
2 cloves garlic, minced
Salt and Pepper, to taste
Ingredients for Sauce
1/3 cup grapeseed oil
1/3 cup mustard (I used spicy Dijon)
1 tbsp red wine vinegar
1 tsp honey
1 garlic clove, minced
Preheat oven to 450 degrees F.
In a small bowl, whisk together grapeseed oil, minced garlic, mustard, red wine vinegar, and honey. Season with salt and pepper. Set aside.
Trim steak of excess fat and season with salt and pepper. Heat a cast iron skillet over medium to high heat. Pour 1 tbsp of grapeseed oil on the steak and place into pan. Cook on each side for about 2-3 minutes. After the outside is browned, put the skillet into the oven for an additional 4-5 minutes to finish cooking. Once finished cooking, pull the steak out of the pan and set aside on a wire rack with a plate underneath to catch the drippings.
Pour off the old oil from the skillet but do not rinse the pan (the steak flavor is still on the pan so the veggies can soak up the goodness). Use the additional 1-2 tbsp grapeseed oil to put in the pan.
Add the minced garlic and onions and cook for about 3-4 minutes until translucent. Then add the yellow squash and peas and cook for an additional 4-5 minutes. Lastly, add the asparagus and season with salt and pepper. Let the flavors mesh together for an additional 1-2 minutes.
Turn off the heat, slice your steak and place over the vegetables in the pan. Serve with sauce on the side.