Cooking the Perfect Steak in a Cast Iron Pan with Butter

I’m not a big meat eater. And I typically limit my consumption of red meat. So, when I do make a steak, it better be perfect. The best way to do that involves a cast iron pan, an oven, high quality grass fed butter, and a high quality grass fed steak.

Read on to learn how to cook the perfect steak in a cast iron pan with butter.

The Cooking Tools You’ll Need

Cooking the perfect steak comes down to having the right tools, and having the right ingredients. So, let’s first start with the tools of the trade.

You’ll Need a Cast Iron Pan

Nothing’s more satisfying than the sound of a preheated cast iron pan sizzling a steak. I use my cast iron pan for a lot of things, but it’s especially effective for cooking steak.

Cast iron pans retain their heat better than other materials, and they’re oven safe, which is key for this recipe. The one I use is made by Lodge, and is a lot like this one. They’re super affordable and good quality.

You’l also need an oven for this recipe. Got it?

Good. Let’s move along.

The Ingredients You’ll Need

There are a few particular ingredients I recommend for this recipe, namely grass fed beef and butter. Since these are more expensive, I think it makes sense to explain why I recommend them.

I choose these ingredients because I think they are healthier, more environmentally conscious, and quite simply, I think they taste better.

Yes these ingredients are more expensive, but of all the things I own, I think my body is worth the extra expense. Plus, since I reduce the amount of red meat I eat, I can afford a higher quality red meat when I do eat it.

Ultimately, it’s your body, and your budget, so you’re free to make your own decisions.

Why Grass-fed Beef and Butter?

Butter and red meat used to be demonized because it’s high in saturated fat. Although, the advice and research on saturated fat is altering the scientific perspective, I think it’s important to still be conscientious about the saturated fat you are consuming. If I’m consuming saturated fat, it better at least be high quality.

As it turns out, high-fat dairy products from grass-fed cows happen to be one of the best dietary sources of Vitamin K2, a vitamin believed to help reduce the risk of heart disease and osteoporosis.

One study, looking at the effect of Vitamin K2 on heart disease found that participants with the highest intake of Vitamin K2 had a 57% lower risk of dying from heart disease.

Okay, let’s move on to the actual recipe, and get cooking the perfect steak in a cast iron pan.

Perfect Steak Ingredients:

• 2 tbsp grass fed butter
• 3 rosemary sprigs
• 4 cloves of garlic
• 1/4 onion
• 5 medium to small sized crimini mushrooms
• 2 small to medium sized steaks (0.5 lbs each)

Directions for Cooking Your Steak:

1. Place a medium sized cast iron pan on the stove top on medium heat.
2. Turn the oven on to 425 F and allow it to preheat.
3. Chop the following:
   • 5 garlic cloves
   • 1/4 yellow onion
   • 5 mushrooms
4. Pull the rosemary from 2 rosemary sprigs.
5. Once pan comes to medium heat, add ~1 tbsp of butter and allow it to melt.
6. Add the garlic, onion, mushrooms and rosemary to the pan and saute for approximately 4 mins at medium high temperature.
7. Sprinkle each steak with a pinch of salt, and grind some fresh pepper onto each.
8. Move the sauteed veggies to the sides of the pan and add the steak, seasoned side down so that it’s directly touching the bottom of the pan. The steak should softly sizzle as you place it in the pan.
9. Add a little pepper to the now upside of the steak.
10. Sear the steak for approximately 2 mins on one side and then flip to the other side and sear for another 2 mins.
11. Remove the pan with the steaks in it from the stove top and place it in the oven.
12. Cook the steak in the oven until it reaches at least 145 F to reach medium rare (use a meat thermometer).

And, that’s all there is to it. Enjoy!