Cajun Butter Steak

818 Kcal | 61g Protein | 49g Carbohydrates | 38g Fat

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Prep Time 20

Cook Time 30

Down Time 2

Total Time 2 50

Carb Potatoes

Protein Beef

Servings

Calorie 800< Calories

Equipment

Ingredients

For the Steak & Marinade:

2 lbs lean steak 4 large fillets
3 cloves garlic minced
½ tbsp parsley chopped
½ tbsp thyme chopped
2 tbsp whole grain mustard
¼ cup brown sugar
1 tbsp Cajun seasoning
½ cup soy sauce
½ tbsp red pepper flakes
⅓ cup olive oil
¼ cup bourbon
2 tbsp butter

For the Garlic Parmesan Potatoes:

1.5 lbs red or gold potatoes chopped into ½-inch chunks
4 tbsp grated Parmesan cheese
1 tbsp olive oil
3 cloves garlic minced
½ tbsp black pepper
1 tsp salt

Instructions

Marinate the Steak:

In a bowl, mix parsley, thyme, mustard, brown sugar, Cajun seasoning, soy sauce, olive oil, bourbon, red pepper flakes, and minced garlic.
3 cloves garlic, ½ tbsp parsley, ½ tbsp thyme, 2 tbsp whole grain mustard, ¼ cup brown sugar, 1 tbsp Cajun seasoning, ½ cup soy sauce, ½ tbsp red pepper flakes, ⅓ cup olive oil, ¼ cup bourbon
Reserve ⅓ cup of this mixture for later.
Pour the remaining marinade into a gallon-sized ziplock bag with the steak. Press out air, seal, and ensure the steak is fully coated.
2 lbs lean steak
Refrigerate for at least 2 hours (or overnight for max flavor). Do not marinate for over 24 hours to avoid breaking down the meat.

Roast the Garlic Parmesan Potatoes:

Preheat oven to 450°F.
In a mixing bowl, toss chopped potatoes with olive oil, Parmesan, garlic, salt, and pepper.
1.5 lbs red or gold potatoes, 4 tbsp grated Parmesan cheese, 1 tbsp olive oil, 3 cloves garlic, ½ tbsp black pepper, 1 tsp salt
Spread evenly on a baking sheet and roast for 14 minutes, stirring halfway through.
Remove when golden brown and crispy.

Sear the Steak:

Heat a cast iron skillet over medium-high heat and melt 2 tbsp butter.
2 tbsp butter
Remove steak from marinade and pat dry with paper towels.
Sear steaks for 3-4 minutes per side (for medium doneness). Expect caramelization—the brown sugar will form a crust, not burn.
Repeat with remaining steaks, adding the second tbsp of butter as needed.

Make the Glaze:

While cooking the steak, pour the reserved marinade into a small saucepan over medium-high heat.
Bring to a boil and reduce for 4-5 minutes until thickened.

Assemble & Serve:

Divide potatoes & steak into meal prep containers.
Brush generous amounts of the glaze over each steak.
Enjoy the perfect high-protein, flavor-packed meal prep!

Nutrition

Calories: 818kcalCarbohydrates: 49gProtein: 61gFat: 38gSaturated Fat: 11gPolyunsaturated Fat: 3gMonounsaturated Fat: 21gTrans Fat: 0.2gCholesterol: 158mgSodium: 3451mgPotassium: 1723mgFiber: 5gSugar: 16gVitamin A: 1469IUVitamin C: 37mgCalcium: 161mgIron: 7mg

Keyword cajun butter steak with a kick, cast iron skillet steak, garlic parmesan potatoes, high protein steak meal prep, meal prep steak recipe, steak marinade recipe

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