As the weathers gets colder and ball games dominate the weekends one of our favorite meals is a healthy version of country fried steak. Put it on before the game or at half time; it slow cooks in the oven for an hour and a half and the smell is just heavenly.
Start with a nice big piece of grass fed round steak, bone in is always better. Adds flavor and I try and grab that piece and enjoy the marrow in the middle of the bone.
Pound it on both sides evenly; this will thin it a little as well as tenderize it
Cut into pieces
Heat your lard, tallow or coconut oil over medium heat in a cast iron skillet. Season the meat with sea salt and freshly ground black pepper and sear the pieces of round steak until slightly browned. Transfer to a plate. Saute the onions in the pan for about 3 minutes or until slightly tender; add the mushrooms and saute for an additional 3 minutes.
If we made our own beef stock it should look something like this — nice and gelatinous.
Put the steak back in along with accumulated juices and cover with the mushrooms and onions. Pour in your beef broth and let it melt. Cover and bake at 325 for about an hour and a half or until meat is very fork tender.
Once the meat is done remove from the pan along with the mushroom and onions and it’s time to make the gravy. Heat the juices over medium heat to just barely a boil; add the 1 tbs arrowroot or cornstarch dissolved in 2 tbs of water to the pan and stir constantly for about 1 minute or until thickened.
I served with mashed potatoes but mashed cauliflower will work equally well.
Recipe & Ingredients
2 -3 lbs grass fed bone-in round steak
2 tbs tallow, lard or coconut oil
2 onions, sliced and halved
8 oz mushrooms, sliced
1 ½-2 cups beef stock*
Freshly ground black pepper
1 tbs arrowroot or GMO free cornstarch
2 tbs cold water
Pound a nice piece of round steak until slightly thinner, cut into serving size pieces. Heat a cast iron skillet over medium heat for 3 to 4 min, add in your cooking fat and allow it to melt.
Season the meat with sea salt and freshly ground pepper to taste. Place meat in skillet until browned, flip and brown other side. Reduce heat slightly add onions and cook for 2 to 3 minutes, add mushrooms and continue to cook until tender about 3-4 minutes more.
Return steak to skillet, smother with the mushrooms and onions and add in beef stock allowing it to melt, cover and bake at 350 for approximately 1 hour. Reduce heat to 300 and cook approximately 30 minutes longer or until meat is tender.
After steak is cooked remove meat, mushrooms and onions from skillet. Stir 2 tsp arrowroot into 2 tbs water until dissolved. Add to juices; bring to a low boil stirring constantly until thickened, about 1-2 minutes.
Serve with mashed cauliflower or mashed potatoes.
For more Primal recipes visit Paula Lean Primal Queen
John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.
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