Pan-Seared T-Bone Steak with Roasted Asparagus and Sweet Potato
Juicy pan-seared T-bone steak basted with grass-fed butter and garlic, served alongside tender roasted sweet potato and crisp asparagus. A simple, wholesome family meal crafted without seed oils, soy, or added sugar.
Prep
15 min
Cook
30 min
Total
50 min
Makes
5 servings
Created together. Shared with you.
Made by April + Lila
April created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
30 min
Total
50 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Knife and cutting board
Time saver
Leftover steak and sweet potatoes store well in an airtight container for up to 3 days.
Do these three things first
- 1Preheat your oven to 400°F (205°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 11 steps complete
Next: Take 5 T-bone steaks out of the…
- 01
Take 5 T-bone steaks out of the…
Take 5 T-bone steaks out of the refrigerator 30 minutes before cooking to bring them to room temperature. Pat each steak dry with paper towels and season generously on all sides with sea salt and freshly cracked black pepper.
Allow: 30 minutes
Tap card to mark done - 02
Preheat your oven to 400°F (205°C)
Preheat your oven to 400°F (205°C). Line a large baking sheet with parchment paper.
Tap card to mark done - 03
Wash and cut 5 medium sweet potatoes…
Wash and cut 5 medium sweet potatoes into 1-inch (2.5cm) cubes. Snap the woody ends off 1 lb (450g) of fresh asparagus.
Tap card to mark done - 04
Spread the sweet potato cubes and asparagus…
Spread the sweet potato cubes and asparagus onto the baking sheet in a single layer. Drizzle with 2 tbsp of extra virgin olive oil and season with salt and black pepper. Toss to coat evenly.
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Place the baking sheet in the oven…
Place the baking sheet in the oven and roast for 25 to 30 minutes, tossing halfway through, until the sweet potatoes are fork-tender and slightly caramelized.
Look for: the sweet potatoes are fork-tender and slightly caramelized
Tap card to mark done - 06
Heat 2 tbsp of avocado oil in…
Heat 2 tbsp of avocado oil in a heavy cast-iron skillet over high heat until just smoking, about 3 to 4 minutes.
Look for: just smoking
Tap card to mark done - 07
Carefully place a T-bone steak into the…
Carefully place a T-bone steak into the hot skillet. Sear without moving for 3 to 4 minutes until a deep brown crust forms.
Look for: a deep brown crust forms
Tap card to mark done - 08
Flip the steak
Flip the steak. Add 1 tbsp of grass-fed butter, 2 smashed garlic cloves, and 2 fresh rosemary sprigs to the skillet. Reduce heat to medium-high.
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Tilt the skillet slightly and continuously spoon…
Tilt the skillet slightly and continuously spoon the melted butter over the top of the steak for 3 to 4 minutes, until an instant-read thermometer inserted into the thickest part reads 130°F (54°C) for medium-rare or 140°F (60°C) for medium. Repeat cooking process in batches for remaining steaks.
Look for: an instant-read thermometer inserted into the thickest part reads 130°F (54°C) for medium-rare or 140°F (60°C) for medium
Tap card to mark done - 10
Transfer the steaks to a cutting board…
Transfer the steaks to a cutting board and let them rest for 5 to 10 minutes before slicing.
Allow: 5 to 10 minutes
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Plate each rested T-bone steak with a…
Plate each rested T-bone steak with a portion of roasted sweet potatoes and asparagus. Serve immediately.
Ready when: everything is assembled and ready to enjoy
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