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Writer's pictureAbby Brown

Baked Mini Steak - Allergy Free CookBook

Updated: Sep 19

After not having energy to cook or wash dishes for a few days, I had no idea what I wanted for dinner. And we only had bits and pieces of meat, not enough of anything to feed both of us for two days. I figured I could spend an hour plus a day cooking, or I could cook several meals at once. I cooked four kinds of meat, and eight vegetables. Hubby came home not knowing where to start in choosing his dinner. I enjoyed the meal, and washed dishes the next day.


Pre Cook Preparation:

Marinate: 1 to 2 hours in the fridge

Honey and garlic sauce

Barbecue sauce

A. Timer set to thaw meat for about 2 hours

B. Timer set to the time to begin preparation prior to cooking

C. Timer set for 1 hour later, when meal should be ready to eat


Meal Adaptations:

Physical Accommodations:

Long oven mitts and oven rack puller

Cut meat into bite sized pieces before sitting down

Frozen or canned vegetables can be used


Visual Accommodations:

Use colored chopping boards


Potential Food Allergy or Intolerance:

Beef

Butter (lactose)

Mushrooms

Pepper

Spices


Meatless Preparation Avoid:

Beef

Butter

Substitute with: ________________


Utensils:

Fork

Pot holders

Steak knife

Pan: Glass or ceramic oven safe dish with a lid, as large as the meat


Ingredients:


Meat: Choose a 2 pound package of:

Brisket flat cut

Flank steak

Shank cross cut

Skirt steak

Sirloin tip center steak

Sirloin tip side steak, or

Stir fry strips


Vegetables:

Baked potato

4 ounces of mushrooms

1/4 cup sliced onions

Squash with green beans and ham, or

Bacon bits


Other ingredients:

Garlic sprinkled across the top

Dash of salt

Spices such as pepper to taste


Preparation time: 10 minutes


Preparation:

1. Place meat in pan.

It will shrink when cooked. However, to verify it cooks evenly, use a pan as large as the meat is to begin with.

2. Add enough water to cover the bottom of the pan, not enough to cover the steaks.

3. Add a dash or two of salt across the meat.

4. Place pan in oven.

Note: Oven time and temperature may vary based on your location and the age of the oven. Also, gas and electric work very differently.

5. Place vegetables in the oven at the same time.

Reminder: Baked potatoes take 1 1/2 hours, so plan accordingly.


Cook Temperature: 350 degrees


Cook Time: 15 to 20 minutes


Servings: Generally, each of these steaks will be one serving


Storage Solutions: Individual square plastic container, with, or without vegetables

Counter safe: 30 minutes to an hour to cool enough to place in the fridge or freezer

Fridge safe: 3 to 4 days * Per FDA Storage Chart link in Resources

Freezer safe: 2 to 3 months * Per FDA Storage Chart link in Resources


Reheat Instructions:


Microwave: Time and temp may vary.

1. Place in a microwave safe dish (not plastic).

2. Heat until food is fully hot and reaches a safe temperature.

3. Minimum 1:25.

Add your microwave time here: _____________.


Stove Top: Time and Temp may vary.

1. Place food in frying pan.

2. Add enough water to almost cover food.

3. Stir frequently while food heats, until thoroughly warm, about 10 minutes.

Add your stove time here: _____________.


Oven Directions: Time and Temp may vary.

1. Place in oven safe pan.

2. Add a little water.

3. Stir frequently while food heats, until thoroughly warm, about 20 minutes.

Add your oven time here: _____________.









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