LCHF Crumbed steak

If you want to jump to the recipe, skip the introduction

Introduction 

Dear Reader, 

I hope you have enjoyed a good week. 

I’m continuing to listen to books when I’m not working. 

I’ve finished “The Case for Keto” and am in the middle of “Good Calories, Bad Calories“. The science and health journalist Gary Taubes wrote both books. 

These books are consolidating my understanding of lipid metabolism and the interplay with cardiovascular disease, diabetes mellitus, and other aspects of metabolic syndrome. 

I remember in medical school not being fond of eucaryotic biochemistry as opposed to procaryotic biochemistry. Reading these books, plus books by Timothy Noakes and Nina Teicholz, have at least got my attention. 

I can see the arguments for low carbohydrate, healthy fat eating to inhibit insulin resistance and stave off diabetes mellitus, cardiovascular disease, and hypertension. 

I wanted to see if I could make crumbed steak with pork rinds tonight.

Recipe 

Equipment 

  • Air fryer 
  • Blender 

Ingredients 

  • Porterhouse steak (thinly sliced) 
  • Pork rinds (commercially bought)[1] 
  • Egg (beaten) 
  • Olives 
  • Avocado 
  • Cherry tomatoes 
  • Olive oil 
  • Apple cider vinegar 

Instructions 

  1. Convert the pork rinds to a crumb using a blender. 
  2. Beat an egg. 
  3. Dry the surface of the steak with a paper towel. 
  4. Dip the steak into the egg. 
  5. Dredge the steak through the pork rind crumb. 
  6. Cook the crumbed steak in the air fryer for 10 minutes at 180 °C. 
  7. Make a salad with olives, avocado, and cherry tomatoes. Dress the salad with olive oil and apple cider vinegar. 
  8. Serve the steak and salad with some Dijon mustard and sour cream. 
  9. Give thanks to the Lord. 
  10. Eat with a steak knife and fork. 

Thoughts on the meal 

I liked it. The pork rinds aren’t as crunchy as panko breadcrumbs, but they did the trick. Air frying the steak was also quick, easy, and free of lots of smoke and mess.

I’ll be doing this more regularly.

Photographs 

Footnotes 

  1. The only problem with these is the rice bran oil ingredient. Its nutrient characteristics are 38% monounsaturated, 37% polyunsaturated, and 25% saturated fatty acids. I’m not sure if rice bran oil is hydrogenated or not. 

14 Responses

    1. Hi Lorraine,
      I’m conscious that you’re under the care of a medical practitioner who is managing your health. I will not comment on your situation.
      I’m using butter, dripping, and coconut oil a lot more for cooking and olive oil for non-cooking (heating) uses. I know these are relatively high in saturated fat (and monounsaturated oil for the olive oil) and my total cholesterol is likely to rise. I’m hoping my HDL will remain in the desired range as well as my triglycerides, and LDL. The trade off for me, is that I want to inhibit my pancreas from elaborating insulin because it’s insulin which drives fat accumulation. I have a genetic predisposition to insulin resistance.

      1. Saturated fat is good for you, and cholesterol doesn’t cause heart problems..Seed Oils are overprocessed and bad for you!! Stay with animal fat.

  1. This is such a creative meal, Gaz Crushed pork rings on steak. Looked like you picked two good pieces of steak. Meal looks very good and very colourful with the vegetables. I am tempted to have steak again this weekend but I am also really wanting seafood 😊

    1. Hi Karen,
      Thanks. It worked. The crunch wasn’t as good as panko breadcrumbs but it was a good compromise.

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