Healthy Breakfast Steak* Recipe

Marinate

Pat the steak dry with paper towels. In a shallow dish or zip-top bag, combine 1 tbs olive oil, minced garlic, lemon juice, chopped rosemary (or thyme), 1/2 tsp sea salt and 1 tsp black pepper. Rub the mixture onto both sides of the steak. Let rest at room temperature for 15–20 minutes (or refrigerate for up to 2 hours).

Cook

Heat a heavy skillet (cast iron preferred) over medium-high heat until very hot, about 3–4 minutes. Add the steak (no additional oil if the pan is well seasoned; otherwise add a teaspoon of oil). Sear for about 3–4 minutes per side for medium-rare (internal temp ~130–135°F / 54–57°C), 5 minutes per side for medium. If steak is thick, sear edges for 30–60 seconds. Use a meat thermometer for accuracy.

Rest & Slice

Transfer the steak to a cutting board and tent loosely with foil. Rest for 5–10 minutes. Slice thinly against the grain into bite-size strips or medallions.

While the steak rests, heat 1 tbs olive oil in a large sauté pan over medium heat. Add the sliced shallot and cook 1–2 minutes until translucent.

Add the sliced mushrooms and red pepper. Sauté 3–4 minutes until softened and lightly browned.

Add the cherry tomatoes and cook 1–2 minutes until they begin to blister. Add the baby spinach in batches, stirring until just wilted. Season with 1/4 tsp salt and 1/4 tsp black pepper. Remove from heat and keep warm.

Poach or Steam Eggs (preferred)

For poached eggs: bring 1 cup water and 1 tsp white vinegar to a gentle simmer in a small saucepan. Crack each egg into a small ramekin and gently slip into the simmering water. Poach 3–4 minutes for a runny yolk or 5 minutes for firmer. Remove with a slotted spoon and drain on paper towels. For steamed/soft-boiled: bring water to a simmer in a small pot, place eggs in a steamer basket above simmering water, cover and cook 6–7 minutes for soft yolk, then plunge into cold water and peel.

Arrange the wilted vegetables on two plates. Top each with equal portions of sliced steak.

Place one poached egg on top of the steak/vegetables for each serving. Sprinkle with microgreens or parsley and crumble 1 tbs feta or goat cheese over each plate if using. Finish with cracked black pepper to taste.

Serve immediately while steak remains warm. Enjoy as a protein-forward, nutrient-dense healthy breakfast.