Most guys do not want to cook a complicated meal. But, they still want it to taste great. And it is even better if it is easy and healthy.

Here is our simple recipe for steak, asparagus and salad.

We chose a T-bone steak. It is about 12 ounces (0.34kg) in weight. This results in roughly 80 grams of protein. We like to use a gas grill, but you can cook it on a stovetop. We have found stovetop to produce tougher meat.

We light the grill, place the temperature on medium-high for 10 minutes. After the grill is heated up, we place the steak on there for 3 minutes on one side and 3 minutes on the other side. We eat the steak medium-rare. Depending on how you like it, you will use slightly more time as you want it more well done and less time for rare.

We take the steak off and let it sit on a plate for a few minutes as it will continue to cook and pull the juices back into the meat.

While the grill is heating up, we simultaneously cook the asparagus which is great for fiber, folate, vitamins A, C and K, helps with weight loss, improves digestion and helps lower blood pressure.

Folate helps with healthy brain development and function and can help fight against certain types of cancer.

Vitamin A supports cell growth, immune function and surface tissue maintenance.

Vitamin C is essential for maintaining a healthy immune system, supports the health and structure of skin and internal organs and is critical for collagen formation.

Vitamin K can help lower blood pressure, improves bone density and decreases the risk of fractures.

So…yeah…we like asparagus. Back to the cooking.

We cut about 1 inch (2.5 cm) off of the end of the base of the stalk of the asparagus. We heat the oven to 400 degrees F (204 C). We place the asparagus in a shallow baking pan that has been sprayed with avocado oil (coconut or extra virgin olive oil also works). Stay away from other oils with a higher smoke point.

When asparagus is in the pan, spray with oil on top of it and sprinkle some salt and pepper to taste. We also have tried Everything Bagel Seasoning and it turns out delicious as well. Bake the asparagus for 15 minutes.

We also included a great side salad. It includes tomatoes (which we use sparingly because they are a nightshade…if you want to know more about this, leave a comment and we will do a post on it), lettuce and pepper jack cheese.

The dressings we use have no sugar and are organic and non-gmo. When in doubt, most oil based dressings will work. But there are a few brands that produce ranch type recipes that are MFA40 approved.

For timing purposes, we have found the following to be the most optimal.

  1. Preheat oven and prepare the asparagus in the baking pan.
  2. Chop the lettuce and tomatoes.
  3. Shred the cheese on top of the salad.
  4. When oven is preheated, place asparagus in the oven and light the grill.
  5. Set timer for 10 minutes. When it goes off, reset it for 5 minutes (for asparagus).
  6. Place steak on the grill.
  7. 3 minutes later, flip it over and cook other side for 3 minutes.
  8. Take asparagus out of the oven and put on plate.
  9. Grab steak from grill and put on plate (wait another 3 minutes before you eat it).
  10. Enjoy your meal. Total time with preheat is about 25 minutes.

There ya go. Great protein, vitamin and mineral packed meal that is simple to fix and good for you.

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