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Category
Dinner / Steak
Servings
2
Prep Time
30 minutes
Cook Time
40 minutes
Author:
Mike McEnearney
Eat like a king, without spending like one, with this recipe for an indulgent French classic from top chef Mike McEnearney.
It might seem indulgent but as well as tasting delicious, this steak dish will provide you with a range of powerful health benefits. Serve it with green vegetables like spinach and broccoli for even more nutritional wins, including fibre.
Energy hit: You’re no doubt already aware that beef is high in protein but you may not know that it also packs a big dose of vitamin B12, which is involved in energy metabolism and aids cardio health. Healthy heart: The consumption of resveratrol, a phytonutrient found in red wine as well as grapes, cranberries and blueberries, has been associated with reduced heart attack risk. Garnish gains: Parsley isn’t just for show. It contains flavonoids that function like antioxidants, counteracting the negative effects of oxidative stress caused by intense exercise.
“Steak bordelaise is delicious made with most cuts of steak. One of my favourites is flank steak, otherwise known as bavette. It has a lovely grain and good marbling and is very well priced because it’s considered a second-class cut of beef. The trick with flank is that it can’t be too rare and it certainly cannot be cooked past medium or it becomes chewy.”
“The cooking times I have given will work well if you use steaks that have been cut across the grain into 8oz portions before cooking.”
“You’ll notice that the recipe calls for 500ml of good-quality red wine, preferably Bordeaux. This allows you to share the remainder of the bottle between two glasses and enjoy it with your steak.”
Ingredients
-
2 8oz. organic grass fed flank steaks (at room temperature)
-
2 stems of organic grass fed beef bone marrow
4 shallots (finely diced)
40g butter
500ml good quality red wine (preferably Bordeaux, cabernet or merlot)
2 Tbsp. red wine vinegar
Salt & white peppercorns
1 Tbsp. olive oil
1 Tbsp. chopped flat-leaf parsley (for garnish)
Directions
In a small saucepan over medium heat, sweat the shallots in half the butter until translucent.
Add the red wine and reduce to a glaze consistency. This should be a glossy, shiny sauce, not like watery wine.
Add the red wine vinegar, a pinch of salt and a grind of white pepper. Set aside.
Preheat the oven to 350°F.
Place the bone marrow stems in an ovenproof frying pan.
Sprinkle with salt, place the pan in the oven and bake for ten minutes until the bone marrow is soft.
Remove from the oven, transfer to a plate and keep warm (reserve the bone marrow fat in the pan).
Allow your steaks to sit at room temperature for 30-60 minutes before cooking.
Season the steaks on both sides with salt.
In the same ovenproof frying pan over medium heat, warm the remaining butter and the olive oil with the bone marrow fat.
Pan-fry the steak for three minutes on one side, then two minutes on the other.
Transfer the steaks to the plate with the bone marrow to rest in a warm place for five minutes.
Place each steak on a warm plate with a piece of bone marrow next to it. Tip the steak juices from the resting plate into the shallot and wine glaze and add a spoonful of the cooking fat from the pan.
Stir and spoon over the steak. Garnish with the parsley and serve.
Provide a lobster pick or a thin fork to pick out the bone marrow.
Recipe Note
Provide a lobster pick or a thin fork to pick out the bone marrow.
Written by Mike McEnearney for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
