Lean & Clean Cookbook

Beef & Soups/Stews

Love food. Love cooking. No chef required.

Created by Lee Dowdle

Cast-Iron Steak with Garlic Cowboy Butter

Cast-Iron Steak with Garlic Cowboy Butter

Serves 2 servings

Prep: 15 minutes • Cook: 15 minutes

GF

A hot cast-iron skillet gives these lean steaks a deeply browned crust while a small spoonful of garlic cowboy butter adds a rich, savory finish. High in protein and big on steakhouse flavor, this simple two-serving dinner proves that eating lean doesn't mean giving up a great steak.

Ingredients

  • 2 lean steaks, 6 to 8 oz each, about 1 to 1 1/2 inches thick
  • 1 teaspoon avocado oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon coarse black pepper
  • 3/4 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground mustard
  • 1 tablespoon unsalted butter, softened
  • 1 clove garlic, minced (about 1 teaspoon jarred minced garlic)
  • 1 teaspoon fresh parsley, finely chopped
  • 1/2 teaspoon fresh lemon juice
  • 1/4 teaspoon Dijon mustard
  • Pinch of crushed red pepper flakes, optional

Instructions

  1. Remove the steaks from the refrigerator about 20 to 30 minutes before cooking. Pat them thoroughly dry with paper towels.
  2. Combine the smoked paprika, black pepper, garlic powder, onion powder, kosher salt, and ground mustard in a small bowl.
  3. Lightly coat both sides of the steaks with avocado oil, then season evenly with the spice mixture.
  4. Combine the softened butter, minced garlic, parsley, lemon juice, Dijon mustard, and crushed red pepper flakes if using. Set the cowboy butter aside.
  5. Heat a large cast-iron skillet over medium-high to high heat until very hot.
  6. Place the steaks in the hot skillet and leave them undisturbed for 2 to 3 minutes to develop a deep brown crust.
  7. Flip the steaks and sear the second side for another 2 to 3 minutes.
  8. Reduce the heat to medium and continue cooking, flipping as needed, until the steaks are about 5°F below your preferred final internal temperature.
  9. Transfer the steaks to a cutting board or warm plate and immediately top each with half of the garlic cowboy butter.
  10. Rest the steaks for 5 to 10 minutes before slicing or serving.

Notes & Tips

  • Sirloin, New York strip, or another relatively lean steak works well. Choose steaks of similar thickness so they finish at approximately the same time.
  • For medium-rare, remove the steaks around 125 to 130°F and allow carryover heat during resting to finish them. For medium, remove around 135 to 140°F.
  • A dry steak and thoroughly preheated cast iron are the keys to developing a good crust.
  • Do not constantly move the steak during the initial sear. Give the surface time to develop its crust before flipping.
  • The cowboy butter is intentionally used as a finishing butter rather than the primary cooking fat, providing plenty of flavor with a relatively small amount.
  • For a larger steak, slice it after resting and divide it between two servings.
  • Serve with grilled asparagus, mushrooms, zucchini, or a simple salad for a complete meal.
  • Verify that Dijon mustard and other packaged seasonings are gluten-free if needed.
  • Outdoor option: Heat the cast-iron skillet on the grill or Kamado Joe over high direct heat and follow the same searing method. This keeps the high-heat cooking outdoors while still producing the cast-iron crust.
Nutrition: 430 cal • 49g protein • 25g fat • 3g carbs