Quick & Easy Pan Seared Steak with Roasted Asparagus and Sauteed Kale

I have noticed that a lot people often have this notion that if they are only cooking for themselves it has to be basic and often times boring. Not me. Why not go the extra couple of steps to make your meal the most delicious it can be?  All the while keeping it simple, healthy and balanced.

Here is a simple method/non-recipe for a pan seared steak, roasted asparagus with a hint of garlic and grass fed butter and some kale sauteed up in the fat left in the pan from the steak.  All with a side of fresh guacamole. So easy to throw together, why wouldn’t you eat like this every day?


Steak (sirloin, rib eye, filet)
Asparagus, one bunch
Garlic, one clove
Grass-fed salted butter
Grape tomatoes
Salt & pepper

1. Take meat out of the fridge at least 30 minutes before cooking.  This is KEY.  You do not want to be searing cold meat- trust me, meat should be at room temp so it cooks evenly and the inside isn’t cool.  Place meat on a plate and pat dry. with a paper towel.

2. Heat oven to  375 and place a foil-lined roasting tray in the oven to pre-heat.

Pre-heating the roasting tray before-hand makes it easier to spread fat/oil over the pan to coat evenly.

3. Heat cast iron pan on medium-high heat (with no oil).
4. Season meat with salt & pepper (*there are many theories on when you should salt meat prior to cooking.  Some chefs believe salting the meat an hour or more ahead is best.  I sit on the other side, waiting until right before cooking to season with salt and pepper.  My  reasoning is this method helps retains moisture, making the meat more juicy.

5.  Once cast iron is hot (hover your hand over the pan(not too close)- you want it HOT not warm) place meat in pan and DO NOT TOUCH.  For medium to medium rare, cook for 5-8 minutes.

6.  While the meat is searing prep the asparagus.  Trim ends.  The ‘proper’ way to do this is by bending the asparagus spear and where it snaps is exactly were the tough stalk meets the tender spear. OR if you are really hungry and just want them in the oven ASAP you can eyeball it and cut the bunch all at once) (you can pretty much see the tough stalk Vs the spear.
7. Flip steak over once there is a nice  golden crust on the cooked side.  Lower heat slightly if the pan is starting to smoke at all.

8. Next, take pre-heated pan out of the oven and with a clove of garlic cut in half (the short way) rub it all over the pan.  The oil from the garlic will subtly coat the pan giving the asparagus just a hint of garlicky flavor.

9. Next, take a couple tablespoons of grass-fed butter and throw it on to the pan to evenly coat the surface with butter.


10. Place asparagus on pan and roll around to coat spears with butter.  Sprinkle with salt and pepper and cook for 5 minutes (depending on thickness of spears and preference).

11. At this point your steak should be seared evenly on both sides, but do not forget about those thick sides with that glorious fat that needs searing.  Using a pair of tongs hold in place to sear both sides.

12. Place on a plate covered loosely with foil to let the meat rest while you saute your kale.

Let the meat rest

13. Next, with the cast iron pan still warm, lower the heat down to medium low (add a little   coconut oil or butter if the pan seems dry) and toss in a huge handful of kale or spinach (it shrinks a lot) and cook (this will cook quickly).  Toss in some grape tomatoes and cilantro for an extra punch.

14. Time to slice and plate it up!  I made this for my lunch and dinner for today.  Perfectly balance with the meat for protien, asparagus and kale for carbs and a heaping scoop of guacamole for healthy fats.


So easy and so good.

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