https://www.lifestylefood.com.au/recipes/25291/american-style-bbq-t-bone-steak

LifestyleFOOD.com.au

Coming from the shortloin, this steak is named after its ‘T’-like shape . Providing two different textures and flavours, the T-bone features a tender fillet muscle on the smaller side and a juicy sirloin on the other. The quintessential Aussie steak, the T-bone is perfect for pan-frying or barbecuing.

Ingredients

  • 4 x T-bone steaks

  • Hickory spiced mixture

  • 2 tsp smoked paprika

  • 2 tsp ground cumin

  • 2 tsp onion powder

  • 1 tsp chilli powder (optional)

  • 1 tbsp brown sugar

  • 2 tbsp olive oil

  • 3 cloves garlic, crushed

  • 1 tbsp freshly chopped oregano

  • 1 tbsp freshly chopped thyme

  • Barbecued cauliflower, broccoli, steamed green beans and relish of your choice, to serve

Method

  • 1.

    To make the hickory spice mixture, place spices in a small frying pan over medium heat. Cook, tossing for 1-2 minutes or until spices are toasted and fragrant. Remove pan from heat and cool.

  • 2.

    Place toasted spices, sugar, oil, garlic and herbs in a small bowl. Place T-bone steaks on an oven tray and using your hands rub both sides evenly with the hickory spice mixture and season to taste. If time permits stand for 3-4 hours or over night.

  • 3.

    Preheat a barbecue to high. Cook the steaks on one side until the first sign of moisture appears. Turn the steak once only.

  • 4.

    Place thick cut cauliflower and broccoli florets on the barbecue and cook over high heat until golden. Season to taste.

  • 5.

    Remove the steaks from the heat and loosely cover with foil. Allow steaks to rest for 2 - 4 minutes before serving.

  • 6.

    Divide T-bone steaks among plates and serve with roasted cauliflower, broccoli and relish.

Nutritional information

Nutritional analysis per serving (4 servings)

  • Energy 1139kj
  • Fat Total 80g
  • Saturated Fat 31g
  • Protein 93g
  • Carbohydrate 6g
  • Sugar 2g
  • Sodium 166mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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Notes

To cut down on guessing, use the SteakMate smartphone app to help you cook the perfect steak.

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