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Wednesday, October 16, 2013



My hubby raved about this.  He sure loves steak and was surprised that pan-fried steak can be just as good as barbecued steak, or even better!  When Ian was in South Africa, I experimented.  Ian would always jealously guard the steak and would keep it for barbecues only and the barbecue is his domain!  Well, I was hungry for steak one day, tired of all the chicken and fish, and tried it...well, the rest is history as they say!  The veggies on the dinner plate:  Garlic Parsley Cauli-mash, broccoli in cheese sauce, stir-fried red peppers and onions and battered, fried Japanese eggplant served with grated cheese and a drop of ketchup for flavor (think pizza flavors!).

Garlic Parsley Butter, (SEE recipe further below)
2 tbsp olive oil (30 mL)
21/2  lbs grass-fed Rib-Eye steak, (1.1 kg)
  (about 4 to 6)
Seasoning salt, to taste 

Prepare Garlic Parsley Butter.  Spread 1 tbsp (15 mL) Garlic Parsley Butter on the back and front of each steak and place in a casserole dish.  Allow to marinate at room temperature 1 hour.

In two nonstick skillets in 1 tbsp (15 mL) olive oil, sear steaks on medium high heat for 1 minute.  Reduce heat to medium and continue to cook the steaks for 3 or 4 minutes more.  Turn steaks and cook another 5 to 10 minutes on medium low heat, until cooked to your liking.  During the last 5 minutes, flip the steaks as needed.  Drop about 1 tsp (5 mL) Garlic Parsley Butter on the steaks in the last minute of cooking.  Place the steaks on plates and allow to rest at room temperature 5 minutes, before serving.  Use remaining Garlic Parsley Butter, and top steaks with it while they are resting in those 5 minutes.

Helpful Hints:  If you leave some pink in the middle of each steak, the meat will be more tender.  There will be plenty of pan juices left, stir, maybe add a bit of water and thickener and you have a lovely gravy to serve over cauli-mash!

Yield:  6 servings
1 serving
618.7 calories
35.4 g protein
51.9 g fat
0.5 g net carbs

For other great Low-Carb, Gluten-Free recipes by the team & me:
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Cauli-mash can become same old, same old.  Here is a way to dress up ordinary cauli-mash to new, exciting heights!  This awesomely-flavored butter with fresh parsley is marvelous on steak. Parsley is in the same family as Cilantro, but it is much milder in flavor.  For me, the veggies make my meal.  If they are tasty and substantial, I'm a happy camper.  Sure the meat dish has to be prepared nicely too, however, if the veggies are so-so, then the meal is spoiled, in my humble opinion.  Veggies are good carbs and I do think we need them to feel happy on this WOL. At least, I do.  Although I am in remission for Hashimoto's thyroiditis (take no thyroid hormone after 10 years on suppressive doses), my tests show that my metabolism is slower than it should be (could also be I had not eaten for 20 hours or so - that may have played into it).  In order for me to have a proper T4 to T3 conversion (T3 relates to metabolism), I do need at least 50 grams of carbohydrate a day.  I'm blessed in that I can have even more and maintain.  I think perhaps it is because I've been low-carbing since 1999 and my body is less insulin-resistant today.  I think the body is amazing in how it can heal, if you give it the right nutrients.

1 small cauliflower, chopped
2 tbsp cream cheese (30 mL)
2 tbsp Garlic Parsley Butter, (30 mL)
3/tsp salt, OR to taste (3 mL)
1/tsp white pepper (1 mL)
1/cup grated Monterey Jack cheese (125 mL)

In pot, in boiling water cook cauliflower until very tender.  In food processor, combine cauliflower, cream cheese, Garlic Parsley Butter, page___, salt and white pepper.  Process until smooth.  Add Monterey Jack cheese; process until smooth.

Yield:  4 servings
1 serving
123.5 calories
5.0 g protein
10.4 g fat
2.4 g net carbs

See the bowl of garlic parsley butter in the background? Great for steak, for flavoring cauli-mash or putting on cooked vegetables. You could possibly even use it with stir-fried shrimp.  Garlic Parsley Butter Steak served with Cauli-rice (yellow color comes from turmeric - just do a plain stir-fry with seasoning salt and herbs in light olive oil), battered and fried Japanese eggplant slices, broccoli and cheese sauce and stir-fried red peppers and onions make up the veggies on this dinner plate.

1/2  cup unsalted butter, 1 stick (125 mL)
1/2  cup chopped fresh parsley (125 mL)
2 tbsp chopped onion (30 mL)
1 tbsp olive oil (15 mL)
2 tsp crushed garlic (10 mL)
1/2  tsp salt (2 mL)
1/4  tsp black pepper (1 mL)

In food processor, combine butter, parsley, onion, oil, garlic, salt and pepper; process until smooth.

Yield:  24 servings
1 tbsp (15 mL) per serving
40.1 calories
0.1 g protein
4.4 g fat
0.3 g net carbs
  Our Steak Marinating for an hour in Garlic Parsley Butter

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