Pan-Seared Steak with Roasted Meadow Vegetables
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Tender pan-seared steak paired with sweet roasted carrots and crisp green beans, providing a nutrient-dense and easily digestible meal that supports gut healing.
Time
Prep Time
15 minutes
Cook Time
25 minutes
Total Time
40 minutes
Ingredients
1 lb Grass-fed sirloin or ribeye steak (about 1-inch thick, unprocessed and fresh)
2 tbsp Olive oil (pure, extra virgin)
2 cloves Garlic (minced)
1 tsp Fresh rosemary (finely chopped (or 1/2 teaspoon dried))
0.5 tsp Sea salt (to taste)
0.25 tsp Black pepper (to taste)
1 cup Green beans (trimmed)
1 cup Carrots (peeled and sliced into 1/2-inch rounds)
2 tbsp Homemade chicken broth (ensure it's made without any illegal ingredients like starches or added sugars)
Chef Kay's Tip
Need to swap an ingredient or adapt this for your diet?
Instructions
- 1
Pat the steak dry with paper towels. Rub both sides with 1 tablespoon of olive oil, minced garlic, rosemary, salt, and pepper. Let it sit at room temperature for 15-20 minutes while you prepare the vegetables.
- 2
Preheat your oven to 400°F (200°C). In a medium bowl, toss the green beans and carrots with the remaining 1 tablespoon of olive oil, a pinch of salt, and pepper.
- 3
Spread the seasoned vegetables in a single layer on a baking sheet. Roast for 15-20 minutes, or until tender-crisp and slightly caramelized.
- 4
While the vegetables are roasting, heat a heavy-bottomed skillet (cast iron works great) over medium-high heat until very hot. Carefully place the seasoned steak in the hot skillet.
- 5
Sear for 3-5 minutes per side for medium-rare, or adjust time to your desired doneness. For a 1-inch thick steak, this usually means about 3 minutes per side for medium-rare.
- 6
Remove the steak from the skillet and place it on a cutting board. Tent loosely with foil and let it rest for 5-10 minutes. This allows the juices to redistribute, ensuring a more tender steak.
- 7
While the steak is resting, you can quickly deglaze the pan. Add the 2 tablespoons of homemade chicken broth to the hot skillet, scraping up any browned bits from the bottom. Simmer for 1-2 minutes until slightly reduced. You can drizzle this over the steak.
- 8
Slice the steak against the grain and serve immediately with the roasted green beans and carrots.
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