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Writer's pictureAbby Brown

Baked Steak - Allergy Free CookBook

Updated: Sep 19

When I first started cooking again, I suffered from muscle weakness, as well as memory loss. Standing over a stove was simply more work than I could do. I started with the simplest meal. Place the meat in the oven. Sit and rest for thirty minutes and then place the vegetable pans on the stove top. I was so weak I sat on a stool the last thirty minutes, stirring the vegetables every ten minutes. I couldn't lift the pan of vegetables to take to the table. Eventually, I gained strength and health from the good food I was eating.


Pre Cook Preparation:

Marinate: 1 to 2 hours in the fridge

Honey and garlic sauce, or

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)

Pepper

Spices

Mushrooms


Meatless Preparation Avoid:

Beef

Butter

Substitute with: ________________


Utensils:

Fork

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 one of the following items:

Bottom round steak

Chuck eye steak

Chuck steak

Eye round steak

Porterhouse steak

Rib steak

Round tip steak

Shoulder top blade steak

T bone steak

Top loin steak

Top sirloin steak

Top round steak, or

Tri tip steak


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.

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: 1 hour


Servings: 2 to 3


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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