A steakhouse dinner at home: a butter-basted ribeye, crispy russet wedges and asparagus cooked in the steak drippings.
My recipe. No grill needed: cast iron gives a better crust than most grills, and it forms fewer HCAs (see the notes).
This is calculated from the same USDA data as Build a Day. Change it here:
% of the daily target for men (the same targets as Build a Day). ~ = mostly estimated. The steak is USDA's choice ribeye with the fat cap, grilled. Half the searing fat and basting butter is assumed to stay in the pan. The dry-brine salt is about ¾ tsp of kosher salt per steak, all of it counted.
Heterocyclic amines (HCAs) form on the surface of meat cooked at high heat, and flame grilling produces the most. In one measurement study, very well-done beef had 0.58 ng/g of PhIP when pan-fried, against 16.3 when grilled and 31.8 when cooked churrasco-style.[1] So until the grill arrives, the skillet is the lower-HCA choice anyway.
Flipping helps too. When Lawrence Livermore fried beef patties, turning them every minute gave significantly lower HCA levels than a single flip, and the meat reached temperature sooner.[2] That was ground beef, not steak, but the reason applies to both: each side spends less time against the hot iron. Taking the steak off at medium-rare is the biggest lever of all. (Moderate: consistent lab measurements. Steak-specific flipping data is inferred from patties.)
↑ back to summaryUSDA's ribeye, fat cap included, has under 1 g of linoleic acid per 100 g, about 4% of its fat, against roughly 50% for soybean oil. So even a well-marbled steak barely registers against the Linoleic Acid paper's limit. Tallow and butter keep it that way. A whole ribeye covers more than the day's zinc and about twice the day's B12, as the panel shows. The russet adds a lot of potassium, more than a banana. (Strong: USDA composition data)
↑ back to summary