Want to make some steak in under 30 minutes and still have it be paleo friendly well you can have it with some pan fried london broil. This is a delicious meal as it is light, lean and full of flavor.
Cook time: 25 minutes
What is needed:
2 lb top round cut of steak
Butter, softened to room temperature
Remove steak from refrigerator 2 hours before cooking to bring to room temperature (only do this with whole cuts of meat, never with ground meat.) Cut away any tough connective tissue on the surface of the steak. Use a meat pounder to even out the thickness of the steak if necessary.
Heat a large, cast iron skillet to medium high heat. Rub dry mustard into both sides of the steak. Add salt and freshly ground pepper. Rub soft butter over both sides of the steak. Place the steak in the hot pan. Let cook for 2-3 minutes on each side, check before flipping to make sure it has nicely browned.
At this point, if you have a steak only an inch thick or less, you can take the skillet off the heat and just let the steak sit for several minutes in the skillet (tent the steak with aluminum foil). The cast iron pan will retain enough heat to cook the steak to medium rare. Mom uses a finger pressure method to test for doneness. You can also test for doneness by using a small sharp knife and cutting into the center to check the color. Or, if the steak is brown on both sides and it is weeping red juice, it's done.
If you have a steak thicker than an inch-thick, you can finish it off in the oven, at 325°F for 15 minutes or so. Use a meat thermometer to test the internal temperature of the steak. Pull it out of the oven at 130°F for medium rare (the steak will continue to rise in temperature for a few minutes after you pull it out). If you are using the oven method, when done, remove from the oven and let sit for 5 minutes before cutting into it.
You want to cook the steak only to medium rare, as cooking it further will make it more tough.
Serve with veggies and baked sweet potato! Please enjoy!