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Strongman Eats: Indoor Steak

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Article by Robert Lira

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I am not sure if there is anything better to eat after a hard training session than a tender, juicy steak cooked over an open flame or some hot coals. But what do you do when you don’t have access to a grill? How would you go about cooking the steak? Enter broiler. Before you go about knocking the use of a broiler, know that a lot of top steak restaurants will use one to finish off steaks because it allows the steak to be cooked evenly and because the high cooking temperature allow for a nice carmelization to form on the steak (a broiler heats to about 500 oF/260 oC). It’s also extremely convenient because just about every oven has one (I have never seen an oven without one), making broilers extremely accessible and easy to use.

Before I explain how to use the broiler to cook a steak, I want to give a few notes
– You will need an oven safe skillet, like cast iron. You can read why I recommend cast iron skillets HERE (http://startingstrongman.com/2015/01/08/strongman-eats-kitchen-tips/)
– Be sure to use oven mitts when handling the skillet. I forgot mitts once, and burned by hand pretty bad…. Stupid mistake…..
– The directions given below are for a porterhouse steak that is 1”-2” thick. Thinner cuts may have shorter cooking times.
– I like to use bacon fat to sear my steaks because it adds great flavor. If you do not have any available, neutral oils that can withstand high temperatures will work (i.e.vegetable oil, peanut oil, etc). Note that oils like extra virgin olive oil will not work because the heat will cause the oil to break down and it will impart bad flavors to your steak.
– I added butter to my steak right before I popped it under the broiler. Why? Because it’s delicious. If you are watching your calories, then feel free to leave it out. If you are in the middle of mass gainz season- enjoy!
– Total cooking time for the steak is 8-10min. Half of the time will be searing the steak on the stove and the other half in the broiler.

Things you will need:
– Cast Iron Skillet (or oven safe skillet)
– 1”-2” thick Steak
– 1 Tablespoon rendered bacon fat (or vegetable oil)
– Kosher Salt
– Pepper
– 2-3 tablespoons of unsalted butter
Procedure:
1. Let steak sit at room temperature for about 30mins. This will help it cook evenly.
2. Liberally season the steak

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3. Heat up cast iron skillet until hot (may take several minutes depending on its size)
4. Add bacon fat or oil to skillet and heat until smoking
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5. Sear Steak until a deep brown crust forms (about 4 mins). Do NOT turn
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6. Once seared, turn over and place butter on top of seared side.
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7. Immediately place skillet under the broiler
8. Broil steak (med-rare is about 4min-6min under broiler)
9. Let the steak rest for about 5min minutes and enjoy!
Until next time: EAT!

Discuss this article and contribute your own recipes in the Forum

Robert Lira is a strongman competitor and MAS wrestler for team USA with a background in
powerlifting. Being a part-time coach at a local Crossfit gym, he has also participated in functional fitness
(Crossfit-like) competitions. His current aspirations are to earn a spot to compete on the National and,
ultimately, International strongman stages. Follow Robert’s training on Instagram & Facebook

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