Cooking With Ruth

Cooking & Food Science Lesson Plan

Who doesn’t love food? It’s fun to make, it’s fun to eat, it’s fun to study. That’s right! There is a lot of science that goes into the everyday foods that you love. Explore questions such as how baking ingredients work, how and why certain ingredients mix well together, and why people’s tastes differ. Teaching consumers how to cook is one of the best things you can do to prepare them for independent living.

Lesson 31

The Best Ever Steak Fajitas

There are a few different types of steak that are best to use when making beef fajitas:

• Flank Steak– This cut of meat is very lean, which means it is also on the tougher side. It comes from the lower chest and abdominal muscles of the cow. Make sure to slice flank steaks against the grain.
• Flat Iron Steak– Located in the shoulder of the cow, this is a very tender portion of the cow. It’s incredibly flavorful, due to the higher amounts of fat marbling throughout.
• Skirt Steak– The toughest of the three, this cut is from the diaphragm muscle and has a fibrous texture. However, this lean cut of meat has incredible flavor. Marinate it well and slice thin for best results.

Prep Time: 25 minutes Cook Time: 20 minutes Servings: 4 servings Caloris: 425

Ingredients:

• 1 ¼ lbs. flank steak less than 1-inch thick

Steak Fajita Marinade:

• 2 Tbsp. taco seasoning homemade or store-bought
• 3 Tbsp. olive oil
• 3 Tbsp. soy sauce gluten-free, or Tamari sauce
• 3 Tbsp. lime juice
• 1 Tbsp. honey
• 1 Tbsp. Worcestershire sauce gluten-free

Steak Fajitas:

• 2 Tbsp. olive oil
• 2 bell peppers red, green, or yellow, thinly sliced
• 1 red onion thinly sliced
• ½-¾ tsp. salt to taste
• ¼ tsp. black pepper to taste

To Serve:

• Corn tortillas optional
• Rice or cauliflower rice optional
• Avocado, sour cream, or cilantro optional

The simple ingredients you need to make these steak fajitas include:

• Beef. A huge determinant of how tender or tough the fajitas will come out. You can use any cut of meat including flank, skirt, and flat iron. Make sure you get a cut that is no thicker than 1-inch for the best results. See below for more information.
• Vegetables. The classic bell pepper and onion combo is my go-to. Feel free to add in some mushrooms, zucchini, or squash, too!
• Taco Seasoning Mix. Homemade taco seasoning is the best and is what was used in this recipe, but store bought will also work if you’re pressed for time.
• Honey. Pure maple syrup, agave nectar, or even a reduced amount of liquid stevia extract can be used as well.
• Soy Sauce. This gives the perfect saltiness and umami flavor. Gluten-free soy sauce, or Tamari sauce, have both been tested in this recipe. Substitute for reduced sodium if needed.
• Worcestershire sauce. Seemingly insignificant, but this gives a TON of flavor! Make sure you look for a gluten-free variety if you are Celiac as some may have hidden wheat.
• Lime Juice. Definitely the best citrus to use, but lemon or orange juice can also be substituted.

Instructions:

FAJITA MARINADE

Whisk together the marinade ingredients in a large bowl. Add steak and let it sit at least 30 minutes in the refrigerator(the longer it marinates, the more flavorful and tender the beef will be).

COOK THE VEGETABLES

Sauté sliced bell peppers and onions in oil in a cast-iron skillet over medium-high heat until slightly charred. You want them to be tender, yet still crisp. Remove from the skillet and set aside until ready to serve.

SEAR THE STEAK

Cook steak over medium to medium-high heat for 4-5 minutes per side, or until cooked to your desired doneness. Let any excess marinade drip off the steak before adding it to the skillet. Check with a meat thermometer for doneness. A temperature of 130°-135° is medium-rare, 140° is medium.

SLICE THE STEAK

Let steak rest on a cutting board for 5 minutes before slicing. This resting time will help keep all of the delicious juices in.

Cut steak into thin ¼-½” slices against the grain.

SERVING:

Serve on a corn tortilla with additional cilantro, sour cream, tomato salsa, or guacamole, or make a rice bowl!

Recipe Notes:

• Nutrition facts are calculated without any toppings, tortillas, or rice.
• To make this recipe Whole30 simply substitute coconut liquid aminos for the soy sauce and leave out the honey or replace it with liquid stevia extract.

To Store: Keep leftovers in an airtight container in the refrigerator for up to 3-4 days.

To Freeze: Seal in a freezer-safe airtight container and freeze for up to 3-6 months.

Everyone To Clean Up:

• Cleaning up stations. Wipe down all surfaces used tables, countertops, stove, microwave, refrigerator.
• Clean off all floors (sweep and mop) and vacuum surrounding areas.
• Unload (if there are any in the dishwasher) load dishwasher and wash containers and pots (hand washing dishes).
• Trash- take to the dumpster.
• Laundry (if there are some kitchen towels in the basket) and ect…

Thank you for coming and participating in the cooking class, with much love Ms. Ruth ❤️

Have a wonderful day! 😊