Introduction
Steak and eggs is a classic dish that perfectly combines protein and flavor, making it a popular choice for breakfast or brunch. This hearty meal is not only satisfying but also packs a nutritional punch, providing essential vitamins and minerals.
## Ingredients
### For the Steak:
– 2 ribeye steaks (about 1 inch thick)
– Salt and pepper to taste
– 2 tablespoons olive oil or butter
– 2 cloves garlic, minced
– Fresh rosemary or thyme (optional)
### For the Eggs:
– 4 large eggs
– Salt and pepper to taste
– 1 tablespoon butter (for frying)
### For the Avocado Mash:
– 2 ripe avocados
– 1 lime (juiced)
– Salt to taste
– 1 small onion (finely chopped)
– 1 small tomato (diced)
– Fresh cilantro (optional)
### For Garnish:
– Cherry tomatoes (optional)
– Fresh herbs (optional)
## Instructions
### Preparing the Steak:
1. **Season the Steaks**: Generously season both sides of the steaks with salt and pepper. Let them sit at room temperature for about 30 minutes.
2. **Sear the Steak**: Heat olive oil or butter in a skillet over medium-high heat. Add minced garlic and herbs if using. When the oil is hot, add the steaks.
3. **Cook to Preference**: Sear the steaks for about 4-5 minutes on each side for medium-rare, adjusting time for desired doneness. Remove from heat and let rest.
### Cooking the Eggs:
4. **Fry the Eggs**: In another skillet, melt butter over medium heat. Crack the eggs into the skillet, season with salt and pepper, and cook until whites are set and yolks are still runny (about 3-4 minutes).
### Making the Avocado Mash:
5. **Prepare the Mash**: In a bowl, mash the avocados with a fork. Stir in lime juice, salt, onion, tomato, and cilantro. Adjust seasoning to taste.
### Plating:
6. **Assemble the Plate**: Place the steak on a plate, top with fried eggs, and serve with avocado mash on the side. Garnish with cherry tomatoes and fresh herbs if desired.
## History
The combination of steak and eggs has its roots in various culinary traditions, particularly in American and British breakfasts. Initially favored by working-class individuals needing a hearty meal, it has evolved into a beloved dish enjoyed worldwide.
## Benefits
– **High in Protein**: Both steak and eggs are excellent sources of protein, essential for muscle repair and growth.
– **Nutrient-Dense**: This dish is rich in vitamins and minerals, including B vitamins, iron, and healthy fats from avocados.
– **Satiating**: The combination of protein and healthy fats helps keep you full longer, making it a great choice for breakfast.
## Nutritional Information (per serving)
– **Calories**: Approximately 600-700 kcal
– **Protein**: 45-50 grams
– **Fats**: 40-50 grams
– **Carbohydrates**: 15-20 grams
– **Fiber**: 7-10 grams
## Conclusion
Steak and eggs with avocado mash is a delicious and fulfilling meal that brings together flavors and nutrition. It’s perfect for a weekend brunch or a special occasion. Enjoy this dish with loved ones for a satisfying and memorable experience.
Whether you’re a steak lover or just looking for a hearty meal, this recipe is sure to please.
