Grass-fed red meats are leaner and contain proportionally more of many important nutrients that relate to good health. Because grass-fed beef has less fat and marbling (which help keep the juices in the meat), the meat toughens much more rapidly and, therefore, requires more careful cooking. This means it’s essential to rely on a thermometer rather than timing to ensure you don’t overcook the meat. Choose spice rubs or marinades that are oil or herb based, and plan to serve all tender cuts of steak medium rare. Cook the steak to an internal temperature of 120 degrees and let it rest for 5 minutes before serving.
A grass-fed steak should be exposed to high direct heat for no more than 2 minutes per side. After that, in order to guarantee tender and juicy meat, it should be removed from the flames and allowed to finish in indirect or low heat. If you are cooking the steak on the grill, simply move it off the flames and put it on the side of the grill that is not lit, close the grill cover and allow the meat to cook for about 5-7 minutes per pound. During that indirect time, the internal muscle fibers will come up to temperature slowly without contracting too tightly and toughening. Also, the proteins and sugars will have time to caramelize over the surface of the meat, giving the steak that characteristic glossy look and rich taste.
If you are cooking it indoors, once the steak has seared in a hot skillet, transfer the skillet to a 300 degree F oven for about 5-7 minutes per pound (or a 200 degree F oven for about 10 minutes per pound).
2 grass-fed, bone-in ribeye or NY strip steaks, about 14-16 oz each
Salt and freshly ground black pepper
8 mushrooms, sliced
1 shallot, sliced
2 tablespoons butter
1 teaspoon Worcestershire sauce
1/4 teaspoon salt
1/4 teaspoon dried oregano or thyme
4 cups loosely packed baby arugula
Italian vinaigrette (your favorite)
1/4 cup (1 ounce) shaved fresh Parmigiano-Reggiano cheese
Cooking the steak:
Coat the steaks in olive oil and sprinkle with salt and pepper. Let rest at room temperature for one hour.
Heat an outdoor grill and oil the grill grates. Once the grill is hot, turn off one burner or move the hot coals to one side.
Place the steaks over the hot (direct) side of the grill and cook for two minutes. Turn the steaks over and cook for two more minutes.
Move the steaks to the indirect side and cook for 5-7 minutes or until the steaks register 120 on a n instant meat thermometer. Remove to a plate and let rest for 5 minutes.
Cooking the mushroom topping:
Melt the butter in a small skillet. Add add the shallots. Cook for one minute and then add the sliced mushrooms. Cook the mushrooms until their moisture evaporates.
Add the remaining ingredients. Remove the pan from the heat and set aside.
For the salad:
Arrange the arugula on a serving platter and drizzle lightly with Italian vinaigrette. Sprinkle with shaved Parmesan cheese.
Place the grilled steaks on top. Spread the mushrooms over the steaks.
I am a Scottish doctor who is working to improve the outcomes for people who have diabetes using a low carb diet, and advanced insulin techniques when necessary. Professionally I provide expert witness reports in the clinical forensic and family medicine areas and I also provide complementary therapies. I enjoy cooking, cinema, reading, travel and cats.
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