08 Apr 2015 – She Cooks, She Cleans, She's breaking the rules

Normally with 'She Cooks, She Cleans', I seek out clean, paleo-inspired, easy to cook, yet tasty and impressive-looking-on-the-plate recipes to share with my fellow athletes. But this blog is something different. Because this blog is for....

Coach Phil's Birthday!

And for his birthday, Coach Phil has requested his favourite meal, Steak with Stout Pan Sauce, a meal that combines the best meat (steak) with the best beverage (dark beer) in to one beautiful plate of food.

Warning: This is NOT in any way, shape or form a 'clean-eating' recipe. But it's a special occasion, so live a little!


Steak with Stout Pan Sauce

Lovingly borrowed from Bon Appetit

What you'll need...

  • 5 teaspoons dijon mustard, divided
  • 2 x 350 g (or more) bavette steak (or cut of your liking)
  • 2 teaspoons olive oil, divided
  • 1 tablespoon butter, room temperature
  • 2 teaspoons all purpose flour
  • 1 large garlic clove, pressed
  • 1/2 cup beef broth
  • 1/2 cup Meantime London Stout
  • 1 tablespoon (packed) dark brown sugar
  • 1 tablespoon soy sauce

Now get started...

  • Massssssssssage 2 tsp of dijon mustard into steaks, then sprinkle with salt and ground black pepper. 
  • Heat 1 teaspoon oil in large nonstick skillet over medium-high heat.
  • Meanwhile, mash butter and flour in a small bowl until combined and set aside.
  • Once your pan is hot, cook meat about 4 minutes per side for medium-rare. Move the steak to a plate, tent with foil and let rest while you finish the sauce.
  • Important: Wipe out – don't wash – skillet, but be careful not to burn yourself!
  • Heat 1 teaspoon oil in same skillet over medium-high heat.
  • Add garlic and sauté until fragant, about 15 to 20 seconds.
  • Add broth and bring to boil. Then, whisk in stout, brown sugar, soy sauce, 3 teaspoons mustard, and butter mixture.
  • Pour the remainder of the stout into a glass, claim Chef's Privileges, and enjoy the beer as the sauce continues to boil until reduced to 2/3 cup, 2 to 3 minutes. (This is why I specified Meantime instead of something less tasty like Guinness.)
  • Thinly slice your steak. 
  • Drizzle the sauce over, garnish with fresh parsley or minced chives and get stuck in!

Happy Happy Birthday Coach Phil!


A) Gymnastics Skill Development: Handstand Push-Ups (HSPU)

B) Gymnastics EMOM

B1) Alternating EMOM x 6:
Odd minute : 12 x 10m Shuttle sprint
Even minute: 40 seconds, max HSPU (or Wall walks)

B2) Alternating EMOM x 6:
Odd minute: 20 KB Swings 24/16kg
Even minute: 40 seconds, max HSPU (or Wall walks)

B3) Alternating EMOM x 6:
Odd minute: 7 Forward rolls
Even minute: 7 Candlestick rolls to squat/pistol

B4) Alternating EMOM x 6:
Odd: 17/15 Calorie row
Even: 30 Double unders