Tuesday, February 1, 2011

Lamb Steaks and Cheddar Broccoli

This is another low-carb GF dinner we make - always delicious.  Very simple, and easy to make.  Lamb is one animal you can buy from the grocery and know it wasn't force fed grains.  We bought ours from Whole Foods, which has good policies.  They are expensive, ours in NY were $16.50 for 1.27 lbs (for 2).  But alas, really healthy food with green practices are rarely cheap.  I am not sure what kind of lamb steaks these are (where are they cut from?) but they looked like filet mignons.

TIP:  If you have thick steaks, start by steaming broccoli, then go straight to prepping steaks.  They can cook side by side in the oven.  The lamb will probably take longer (unless your steaks are thinner).

Lamb Steaks & Cheddar Broccoli - naturally low-carb & gluten-free

Lamb Steaks

lamb steaks
grain mustard
GF flour, such as nut, millet, anything
salt & pepper
pastured lard, or butter for cooking
a cast iron or other skillet that has no plastic, and can go into oven

Preheat the oven to 350˚F.  Wash steaks, and pat dry.  Coat each steak in a thin layer of grain mustard.  Pour a little GF flour in a bowl and put your steaks in, turning to coat evenly.  Place a cast iron skillet over medium heat until heated.  Then add a small amount of lard/butter - enough to coat bottom. Sear the steaks just a minute or two on each side, you just want to brown the outside.  Transfer into heated oven to cook until desired temperature.  You can use a meat thermometer or just cut into one when you think it's done to check for redness (rare), pink (medium) or brown (well- though I personally don't recommend this on lamb).  My recommendation is not to cook it over medium, these don't have much fat inside and may get tough.  Click here for meat temperatures for lamb.  Ours we cooked medium-rare, 130˚- 135˚F.  Our steaks were very thick and took about 15- 20 minutes to cook.
floured & mustard coated lamb steaks

Cheddar Broccoli
serves 2

1 bunch of broccoli
4 Tablespoons organic pastured butter
Cheddar cheese - we used most of a block of Kerrygold cheddar (grass-fed)
1/4 cup of slivered almonds
salt and pepper

Preheat oven to 350˚F.  Wash and cut broccoli at the stems, to make smaller.  Steam broccoli about 5 minutes after water is boiling- until tender.  Transfer broccoli to a cutting board to cut into smaller pieces, then transfer to baking dish. Slice butter and place in slices all over broccoli.  Sprinkle with salt and pepper.  Sprinkle almonds.  Slice up the block of cheddar (or grate, if you wish) and place all over the top.  Bake for about 10 - 12 minutes until cheese is melted all over broccoli.

Broccoli before baking

Broccoli when done

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