Raise the steaks

Beefing up your diet couldn’t be easier – and it’s one of the best ways to add lean muscle

A thick steak might seem like the sort of food that’s a monthly treat – but it’s time to rethink that. A single 250g, grass-fed, aged-28-days slab of sirloin costs about the same as a Quarter Pounder meal – and unlike Uncle Ronald’s fare, it packs in around 70g of protein, with a punch of healthy animal fat and zero carbs or preservatives. The only catch? You have to cook it yourself – but with a bit of help from Michelin-starred chef Adam Gray, that’s the easy part. Here’s your step-by-step guide.

STEP 1 HEAT

Before anything else, take your steaks out of the fridge – ideally at least half an hour before cooking, so they’ve got time to come up to room temperature. Next up, put your pan on the hob and give it a few minutes to get as hot as possible.

STEP 2 SEASON

“Brush your steaks with a tiny bit of rapeseed oil, just so they don’t stick in the pan,” says Gray. “Then season them with salt and freshly ground pepper. Do it from a height to get a good spread.” And, obviously, do it on both sides.

STEP 3 COOK

Time to sear. Put your steaks in the pan, and don’t let the sizzle intimidate you. “The key is it’s continually hot,” says Gray. “Don’t regulate the heat – just open the windows and get it smoking.” Using tongs, flip them a few times to make sure they’re sealed all over. If your steak’s 2cm thick, cook it for 2min each side for rare, 3-4min each side for medium, and 5-6min each side for well done.

STEP 4 SERVE

Remove your steak from the pan and let it rest for a minute or two to let the juices settle, so they won’t leak out when you cut into it. For a healthy side dish, fry up some onion and garlic in a pan with a dash of nutmeg and fish sauce, then add spinach and a dollop of double cream. Sweet potato fries optional.