Pure Broccoli Rib Eye

When you're craving a hearty steakhouse meal but want to up your veggie intake, pure broccoli rib eye is the perfect solution. This delicious dish pairs a juicy, grill-seared ribeye steak with roasted broccoli spears "steaks", for a meal that celebrates both meat and vegetables equally. Savory, satisfying and nutrient-dense, this easy dinner proves steak doesn't have to skip the greens.

An Introduction to Rib Eye Steaks

Rib eye steak provides the tender, beefy foundation of this dish. Let's cover some steak basics:

Cut of Meat

Rib eye steaks come from the rib section. They contain lots of marbling for richness.

Flavor

Abundant fat marbling gives rib eyes a robust beefy flavor and juicy tenderness.

Cooking Methods

Rib eyes are ideal for quick, high-heat cooking like grilling or pan searing to medium rare.

Portion Size

A typical rib eye portion is 8-14 ounces. Larger bone-in cuts can weigh over 1 pound.

When cooked properly, rib eye delivers steakhouse deliciousness.

Preparing Rib Eye for Grilling

Proper prep ensures tender, flavorful grilled steaks. Follow these tips:

Pick Thickness

1-1 1⁄2 inches thick allows for searing outside without overcooking inside.

Pat Dry

Gently pat steaks with a paper towel to remove excess moisture for better sear.

Salt Ahead

Salt steaks at least 40 minutes before cooking to enhance flavor and tenderness.

Let Meat Come to Room Temp

Take steaks out of fridge 30 minutes prior to grilling for more even cooking.

Brush with Oil

Coating lightly with oil prevents sticking and aids caramelization.

With proper prep, you’ll get restaurant-quality results at home.

How to Roasting Broccoli into Steaks

Turning broccoli into savory "steaks" pairs perfectly with grilled rib eye. Here's how:

Cut into Center Spears

Remove stems and cut crowns lengthwise into long center spears.

Drizzle with Oil

Toss spears with olive oil, salt and pepper to lightly coat.

Roast at High Heat

Roast in a 450°F oven for 10-15 minutes until browned and tender.

Add Flavor

Consider garlic, citrus zest, herbs, spices, grated parmesan when tossing spears.

Sear As Desired

For charred flavor, sear spears in a hot pan after roasting.

With high heat roasting, broccoli becomes deeply savory and delicious.

Recipe for Perfect Grill-Seared Rib Eye and Roasted Broccoli Steak

This easy recipe delivers steakhouse flavor at home.

Rib Eye Ingredients:

• 2 rib eye steaks (12-14 oz each), 1-1 1⁄2 inches thick
• Salt and freshly ground pepper
• 2 tsp olive oil

Broccoli Steak Ingredients:

• 2 heads broccoli, cut into center spears
• 2 tbsp olive oil
• Salt and pepper
• Garlic powder (optional)

Instructions:

1. Pat rib eyes dry and season generously with salt. Let sit 40 minutes.
2. Toss broccoli spears with oil, salt, pepper and garlic powder if desired.
3. Roast broccoli at 450°F for 12-15 minutes until nicely browned but still crisp.
4. Meanwhile, heat a grill or cast iron skillet to high heat. Brush rib eyes with oil.
5. Grill rib eyes 4 minutes per side for medium rare. Let rest 5 minutes.
6. Serve rib eyes with broccoli steaks and enjoy!

For extra richness, top with grilled mushrooms or onions. Pair with roasted potatoes or rice.

Health Benefits of Broccoli and Beef

This power pair provides key nutrients:

Protein

Rib eye offers high quality, muscle-building protein.

Iron

The beef provides absorbable heme iron that transports oxygen.

Vitamin C

Broccoli is very high in immunity-boosting vitamin C.

Fiber

The broccoli provides satiating, gut-healthy dietary fiber.

Anti-Cancer Compounds

Sulforaphane in broccoli may help combat cancer cell growth.

Together these foods provide well-rounded nutrition in one meal.

The Evolution of the Steak and Potato Dinner

Steak and potatoes have long been menu mainstays:

Ancient Civilizations

Roasting meat and tubers over a fire was an early form of cooking.

1800s America

Beef and potatoes became staple frontier foods in the Old West.

Early 1900s

Steakhouses proliferated, making steak and potatoes iconic American fare.

Mid-Century

Postwar suburbanization increased demand for beef and potatoes.

Today

Creative takes like broccoli "steaks" give this classic combo new life.

This tradition gets a fresh new twist pairing rib eye with broccoli.

Conclusion

Pure broccoli rib eye celebrates both hearty steak and nutritious broccoli in one satisfying meal. Perfectly seared ribeye provides rich meaty flavor, while roasted broccoli spears add a savory note. With a few easy cooking techniques, you can transform basic ingredients into a restaurant-worthy dinner. This pairing works as well at a dinner party as it does for casual family dinners. So go beyond plain steak and potatoes, and discover how delicious going green can be.

FAQs

What are other good veggies to make "steaks"?

Thick slices of carrot, parsnip, sweet potato, eggplant, zucchini or portobello mushrooms can all be roasted into savory steaks.

What's the best way to grill ribeyes?

Use high direct heat on a preheated grill. Flip once halfway through cooking for grill marks on both sides.

How long does roasted broccoli last?

Store leftover roasted broccoli in an airtight container for 2-3 days. Reheat gently before serving.

Can you use another cut besides rib eye?

Strip steak, filet mignon, NY strip, tri-tip all work well. Adjust thicknesses and cook times as needed.

What's the best way to season ribeye?

Sea salt or coarse kosher salt enhances natural beefy flavor. Add fresh cracked pepper to taste.

In summary, rib eye steak paired with roasted broccoli steaks makes for a delicious and balanced meal. The simple preparation yields incredible flavor and satisfaction.