Beef Mains

Because saturated fat has been demonized for years, red meat—with its high saturated fat content—has received a lot of negative attention. The truth is, saturated fats are important for maintaining proper bone density, a healthy immune system, and normal testosterone levels. So from burgers to stroganoff, you can savor the rich, flavorful recipes in this chapter while also benefitting your health.

Prep Time: 10 mins Cook Time: 25 mins Yield: 8 oz. (225g) Serving Size: 4 oz. (110g)

Ingredients

2 TB. whole black peppercorns 8 oz. (225g) boneless rib-eye steak, cut in half lengthwise 2 tsp. sunflower oil 2 TB. unsalted butter

1 small shallot, minced 1⁄4 cup cognac or brandy 1⁄2 cup beef broth 1⁄2 tsp. sea salt 1 tsp. fresh thyme 1⁄2 cup heavy cream

Nutrition per Serving

Fat 83% Protein 14% Net Carb 3% Ratio 2.1:1

Calories 65 Fat 60g Protein 23g Total Carbohydrate 7g Dietary Fiber 2g Net Carbohydrate 5g 1 Place whole peppercorns in a resealable plastic bag. Close the bag and place on a sturdy cutting board. Use a meat tenderizer or the back of a heavy metal spoon to crack peppercorns into coarse pieces.

2Transfer cracked peppercorns to a plate. Press rib-eye halves into peppercorns to fully coat. Turn over rib-eyes and repeat to coat both sides.

3Heat a medium cast-iron pan over mediumhigh heat. When the pan is hot, add sunflower oil and wait for 15 seconds.

4Add rib-eyes to the pan. Cook for 3 to 6 minutes, or until a browned crust has formed. Turn over rib-eyes and cook for an additional 2 to 4 minutes, or until cooked as desired. Remove ribeyes to a cutting board to rest.

5Reheat the pan over medium-high heat. Add unsalted butter and shallot and cook for 2 to 3 minutes, or until lightly browned.

6Carefully pour cognac into the pan to deglaze, scraping up any browned bits from the bottom.

7Add beef broth, sea salt, thyme, and heavy cream and bring to a simmer. Stirring constantly, simmer for 7 to 10 minutes, or until reduced by half.

8Remove from heat and season with more sea salt, if desired. Pour sauce over steaks to serve.

Variation: To dress this recipe up a bit more, you can add 2 ounces (55g) blue cheese crumbles along with heavy cream, and replace thyme with 1 tablespoon chopped fresh dill to make Steak with Cognac Blue Cheese Sauce.

Take care when adding any alcoholic beverage to a pan at higher heat. The alcohol could ignite and quickly burn out.