Pan-Seared Flank Steak with Garlic-Roasted Asparagus

Quick Summary

Enjoy a high-protein, low-carb dinner featuring tender flank steak and vibrant asparagus. This meal takes under 30 minutes to prepare and focuses on high-quality ingredients and straightforward cooking techniques.

Ingredients

Method

1. 1. Prepare the steak. Pat the flank steak completely dry with paper towels. Season both sides generously with salt and pepper. Let it rest at room temperature for 15 minutes.
2. 2. Sear. Heat a cast-iron skillet over medium-high heat. Add 1 tablespoon of oil. Place the steak in the pan. Cook for 4–5 minutes per side for medium-rare.
3. 3. Rest. Transfer the steak to a cutting board. Tent loosely with foil. Let it rest for 10 minutes to retain juices.
4. 4. Cook asparagus. In the same skillet, add the remaining oil. Add asparagus and cook for 5 minutes until tender-crisp. Stir in garlic and thyme for the final minute.
5. 5. Serve. Slice the steak against the grain into thin strips. Arrange with the asparagus and a squeeze of fresh lemon.

Nutrition Snapshot

Nutrient	Amount
Calories	450 kcal
Protein	48g
Fat	22g
Carbs	8g

Frequently Asked Questions

Can I use a different cut of beef?

Yes, skirt steak or hanger steak are excellent alternatives with similar cooking times.

How do I know when the steak is done?

Use a meat thermometer. Pull the steak at 130°F for medium-rare.

Is this meal freezer-friendly?

The steak is best enjoyed fresh, but the leftovers keep well in the fridge for 2 days.