In most cases, people have a tendency to meal prep chicken because it is reasonably priced, fast to cook and, depending on the cut of chicken, low in fat and high in protein. Freezers are incredibly dry environments (because the moisture in them, well, freezes) and so food placed in a freezer unwrapped dries very quickly. This site uses Akismet to reduce spam. In comes our second favorite protein choice, beef. Personally, I’ve found the ribeye to be the perfect cut for a great, easy-to-prepare steak. The only way to make a perfect meal is to practice making it again and again. Get Bobby Flay's secret to Perfectly Grilled Steak using any cut and seasoning with just salt and pepper with his recipe from Food Network Magazine. For example, a medium-rare steak should have an internal temperature of about 130 °F. Take control of your health and fitness and get the body you've always wanted. It will save you money and still leave you with a tender and delicious recipe for the week! Know how the waiter at your favorite restaurant always gives you that warning, “Careful, this plate is hot”? As long as you’re paying attention, the more you do it, the better the result will be. They understand that serving food at the right temperature is one of the most important factors in your enjoyment of a meal. It’s the only cookbook designed specifically for the fit food lover, with over 120 Precision Nutrition approved recipes, each with detailed instructions and a full-color photo. There’s more seasoning to be done. 4. Don’t leave the plates in for more than a minute, because they’ll be scorching hot. PRO TIP: used tougher cuts of meat (cheaper cuts) in crockpot recipes. Roast the inside of the steak in the oven. Change Up Your Meal Prep Protein Game With A Shrimp Meal Prep. Preheat a big pan on medium-high heat. Also, feel free to leave out the starch in the recipes or check out our keto/whole30/paleo recipes which do not include bread, rice or pasta! Insert it through the edge of the steak, into the center, and make sure it doesn’t touch the fat or the pan itself. Fresh basil and good extra virgin olive oil are the perfect finishing touch. Just check the internal temperature of the steak with your meat thermometer (see above). Grilled Steak and Garlic Roasted Potato Meal Prep, 30 Minute Philly Cheesesteak Hamburger Helper, [ajax_load_more post_type=”post” sticky_posts=”true” posts_per_page=”3″ category=”blog” button_label=”Keep Reading”], I had weight loss surgery Add a tablespoon of organic butter to the pan; let it melt and swirl it around to coat the pan. Get life-changing resources delivered right to your inbox. With a sprig of fresh rosemary, gather up the juices in the pan. Then, pat the steak all over with the sprig, essentially basting the steak. Strike that. After 45 minutes, take it out and start to grill or pan-sear right away. Easy solution? If you like your steak rare to medium rare, you can often stop here. Place a few leaves of fresh basil over the oil and chop them. Simple, but not too many people do it. Put hot food on a room-temperature plate and the plate itself will cool off the food and ruin the effort you put into cooking it just right. Then use the back of a fork to grind the basil into the oil. Another Jamie Oliver trick. Don’t stop there, though. Steak Meal Prep: Did you know 40% of all food brought home in America goes uneaten? Once both sides of the steak have been seared, use a long pair of tongs to hold the steak and sear the edges too. A cut with a little extra fat and marbling, on the other hand, will simply taste better, and often with very little preparation. To let the steak come up to the desired temperature. Stop dieting and become the healthiest, fittest, strongest version of you. Learn how your comment data is processed. And there’s plenty more where that came from. Put your plates in the oven for a few minutes. But regardless of the cut used below these 25 high protein beef meal prep recipes are quick, easy and sure to leave your taste buds satisfied! Cut a clove of garlic in half and rub the entire steak with the cut side. So don’t be afraid of the fat; in fact, for a perfect steak with very little marinating, you need a cut with a little fat. That’s where you get the extra 5 °F of internal temperature from. Each level of “doneness” corresponds to an approximate internal temperature of the cooked steak. Your email address will not be published. Thanks for signing up. Just pop your plates in for a minute right at the end. Use the same cut of beef from the same butcher, the same cooking equipment, and keep trying. Remember to warn your guests that the plate is hot — and heed that warning yourself. If you use The Restaurant Method (above) then your oven is already at 350 °F. The key to any good meal is to use the best ingredients available. So let’s get started. You want it brown but not black (i.e., burnt). — Chuck Williams, of Williams-Sonoma fame. If you like your steak medium to well done, put it in the oven on a small rack over a baking sheet lined with tinfoil to roast for another 5-15 minutes. It’s an incredibly easy way to add flavor. And watch videos demonstrating recipe prep and cooking techniques. Prep Tip: Lean meats like sirloin can quickly become tougher than shoe leather when overcooked. Some leaner for those looking for a lower calorie option and some higher in fat for those on a keto, whole30 or paleo diet. Why? Steakhouses go to extraordinary lengths to cook steaks exactly to their customers’ desired doneness (medium rare, well done, etc. But there’s another way — The Restaurant Method — and it’s a dead-simple way to get a perfectly cooked steak, indoors, year round. Salt the steak and freeze it briefly (45 minutes) to help get that perfectly browned crust. 2. Pour a little extra virgin olive oil over a wood cutting board. Some of the things we do to reduce waste are to eat what we have in our kitchen and also to repurpose leftovers. Over the last few months, I’ve been on a quest to master the art and science of cooking steak. Use a sprig of fresh rosemary to baste the steak. Slice a clove of garlic in half, and with the cut side, rub the entire steak, sides and edges. Extra virgin olive oil, while delicious, should not be used to sear steaks, because it’s too delicate and the smoke point is too low. Arrange your meal prep containers with some steak, brussels sprouts, and sweet potato fries, enjoy! In the process, I’ve culled together pages and pages of notes — from websites, cookbooks, interviews with chefs and my own personal experiences — to put together this, a collection of easy tips that will help you cook the perfect steak. Fresh garlic makes for a quick and delicious steak rub. A digital meat thermometer (like this one from Amazon) is an easy way to do it precisely. When time to … Most people tend to choose very lean cuts of beef for steak. This is a little trick Jamie Oliver teaches, and yet another reason to try cooking your steaks on a pan. A cut with a little extra fat and marbling, on the other hand, will simply taste better, and often with very little preparation. I’ve been on a quest to cook the perfect steak. So the outside of the steak will continue to “cook” the inside of the steak for a few minutes, even after you’ve removed the steaks from the pan or grill. Put your freshly salted steak in the freezer unwrapped on a rack over a paper-towel lined baking sheet for 45 minutes, right before you intend to cook. Put the steaks on the warmed plates, cover them with tin foil and let them sit — or “rest,” in chef-speak — for 5 minutes before serving. Use a grill pan if you want char lines; otherwise any large pan will do. For more info, and to order a copy, go to You just don’t want too much of it, so trim the extra fat after cooking if you’re trying to cut back. ), because overdone and underdone steaks are the #1 complaint they receive. Here’s a quick temperature chart for steak: Everyone loves grilling, and of course you can get a great steak that way. Any longer than an hour and the steak may start to freeze. The thinking is that if you start with cold meat, the tendency is to burn the outside before cooking the inside to desired doneness. Hi Yoli – We will make a note for your recipe request and see what we can do! Nutritionally, a little saturated fat, like that found in beef, is fine. That way, the juices will still be in the meat when you take a bite, instead of leaking out onto the plate as soon as you cut into it. You'll be the first to receive updates about new resources and exclusive products. There you’ll typically find the highest quality meat available in your area, including grass-fed, hormone-free and ethically-raised options. Flip it so both sides of the steak get hit. Required fields are marked *. Forget extra virgin olive oil for cooking; instead, try organic butter. Thanks… I live this site. Under cooking heat, the juices in the steak are driven away from the heat (the exterior of the steak) toward the middle of the steak. Bottom Round (Protein-To-Fat Ratio: 4:1) The more you practice, the more familiar you will become with how food reacts under certain conditions.”. If you want to eat well while getting in the best shape of your life, check out our cookbook, Gourmet Nutrition.