Juicy Seared Beef with Crispy Roasted Cauliflower – A Hearty & Nutritious Meal

High-Protein

This seared beef with roasted cauliflower is a simple yet flavorful meal packed with protein and nutrients. The beef is seared to perfection, while the cauliflower is roasted until crispy and caramelized, making it a delicious, well-balanced dinner.

  • Total Cooking Time: 30 minutes
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Servings: 2

Ingredients

For the Seared Beef:

  1. 2 beef steaks (about 200 g each, ribeye, sirloin, or filet)
  2. 1 tbsp olive oil
  3. 1 tbsp unsalted butter
  4. 2 cloves garlic, crushed
  5. ½ tsp salt
  6. ¼ tsp black pepper
  7. ½ tsp smoked paprika (optional)
  8. 1 tsp fresh rosemary or thyme, chopped

For the Roasted Cauliflower:

  • 2 cups cauliflower florets
  • 1 tbsp olive oil
  • ½ tsp salt
  • ¼ tsp black pepper
  • ½ tsp garlic powder
  • ½ tsp paprika
  • 1 tbsp grated Parmesan (optional)
  • 1 tsp lemon juice (for freshness)

Instructions

Roast the Cauliflower:

  1. Preheat the oven to 200°C (400°F).
  2. Season & roast: Toss cauliflower with olive oil, salt, pepper, garlic powder, and paprika. Spread on a baking sheet and roast for 20 minutes, flipping halfway. Sprinkle with Parmesan and drizzle with lemon juice before serving.

Sear the Beef:

  1. Season the steak: Pat the beef dry and season both sides with salt, black pepper, and smoked paprika.
  2. Sear the beef: Heat olive oil in a skillet over medium-high heat. Sear the steaks for 3-4 minutes per side for medium-rare, or longer for desired doneness.
  3. Add butter & herbs: Reduce heat to low, add butter and crushed garlic, and baste the steaks for another 30 seconds.
  4. Rest & slice: Remove the beef from the pan and let it rest for 5 minutes before slicing.

Serve & Enjoy:

  1. Plate the beef with the roasted cauliflower on the side. Garnish with fresh herbs and serve warm.

Nutritional Information (per serving)

  • Calories: 480
  • Protein: 45 g
  • Fats: 30 g
  • Carbohydrates: 10 g
  • Fiber: 4 g
  • Sugar: 3 g

Vitamins & Benefits

  • Beef: Rich in iron and high-quality protein for muscle growth.
  • Cauliflower: Loaded with fiber and antioxidants for gut health.
  • Garlic & Herbs: Natural anti-inflammatory and flavor-enhancing ingredients.

Did you know? Basting steak with butter at the end of cooking enhances flavor and helps create a juicy, restaurant-quality crust!

Storage Tips

  • Refrigerate: Store leftovers in an airtight container for up to 3 days.
  • Reheat: Warm gently in a skillet over low heat to maintain tenderness.

FAQ

Can I use a different cut of beef?
Yes! Sirloin, ribeye, or filet mignon all work well.

Can I cook the steak in the oven?
Yes! Sear it first, then bake at 180°C (350°F) for 5-10 minutes to finish cooking.

Can I use frozen cauliflower?
Yes! Just roast slightly longer to remove excess moisture.

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