systmfitness.com

View Original

Sizzling Sheet Pan Steak

Stan Muckerman

Servings: 4

Per Serving: (5oz Beef + 8 Asparagus Spears)

Calories: 380

Protein: 34g - Carbohydrates: 3g - Fat: 25g

Fiber: 1g - Sugar: 1g - Sodium: 448mg

Prep Time: 15 minutes

Bake Time: 25 minutes

Ingredients:

  • 1 tsp minced fresh rosemary

  • 1/2 tsp each salt, pepper, paprika, and garlic powder

  • 1 1/2 lbs beef flank steak

  • 1 lb fresh asparagus, trimmed

  • 2 tbsp avocado oil

  • 2 tbsp butter, melted

  • 1 garlic clove, minced

Instructions:

  1. Preheat Oven: Preheat your oven to 400°F (200°C). Line a 15x10x1-inch baking pan with foil for easy cleanup.

  2. Prepare Seasoning: In a small bowl, combine the minced rosemary, salt, pepper, paprika, and garlic powder. Set aside.

  3. Arrange Ingredients: Place the flank steak on one half of the prepared baking pan. Arrange the asparagus spears in a single layer on the other half of the pan.

  4. Season and Oil Steak: Brush the steak with avocado oil and sprinkle with the seasoning mix, ensuring it is evenly coated.

  5. Prepare Asparagus: In a small bowl, combine the melted butter and minced garlic. Pour this mixture over the asparagus, ensuring all spears are coated.

  6. Cover and Bake: Cover the entire baking pan with foil. Bake in the preheated oven for 25-30 minutes, or until the steak reaches your desired level of doneness (see Coach's Notes for temperature guidelines).

  7. Rest and Serve: Let the steak rest for 5-10 minutes before slicing. Serve the sliced steak with the roasted asparagus.

Coach’s Notes:

  • Cooking Temperatures:

    • Medium Rare: 135°F (57°C)

    • Medium: 140°F (60°C)

    • Medium Well: 145°F (63°C)

  • Easy Cleanup:

    • Line the baking pan with foil to make cleanup a breeze.

  • Even Cooking:

    • Toss the asparagus and steak with oil before cooking to ensure even roasting.

    • Season generously to enhance flavors.

    • Avoid overcrowding the pan to ensure proper cooking.

    • Rotate the pan halfway through baking to ensure even heat distribution.

  • Ingredient Substitutions:

    • If you can’t find flank steak, try using skirt steak, flap steak, or flat iron steak.

    • For a vegetarian option, replace the beef with potatoes or other hearty vegetables.

Recipe Credit: Taste of Home Cooking School Cookbook