Pan-Seared T-Bone Steak with Microwaved Potatoes and Cauliflower
A satisfying, classic dinner featuring pan-seared steak paired with quick microwave-pouch baby red potatoes and roasted cauliflower florets.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
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
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 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 10 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Tap card to mark done - 02
Chop the cauliflower into bite-sized florets
Chop the cauliflower into bite-sized florets, toss with half of the olive oil, salt, and black pepper, and spread on the baking sheet.
Tap card to mark done - 03
Roast the cauliflower florets for 20 to…
Roast the cauliflower florets for 20 to 25 minutes until tender and lightly browned around the edges.
Look for: tender and lightly browned around the edges
Tap card to mark done - 04
Microwave the baby red potatoes in their…
Microwave the baby red potatoes in their pouch according to package instructions, typically for 4 to 5 minutes on high heat until fork-tender.
Look for: fork-tender
Tap card to mark done - 05
Carefully open the pouch
Carefully open the pouch, transfer the hot potatoes to a serving bowl, and toss them with butter or the remaining olive oil along with the included seasoning packet.
Tap card to mark done - 06
Pat the T-bone steak dry with paper…
Pat the T-bone steak dry with paper towels and season both sides with salt and black pepper.
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Heat a heavy skillet or cast-iron pan…
Heat a heavy skillet or cast-iron pan over medium-high heat for 2 minutes until very hot.
Look for: very hot
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Place the steak in the pan and…
Place the steak in the pan and sear for 4 to 5 minutes per side until reaching your preferred doneness, or an internal temperature of 135°F (57°C) for medium-rare.
Look for: reaching your preferred doneness, or an internal temperature of 135°F (57°C) for medium-rare
Tap card to mark done - 09
Transfer the steak to a cutting board…
Transfer the steak to a cutting board and let it rest for 5 minutes before slicing.
Allow: 5 minutes
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Plate the sliced steak alongside the seasoned…
Plate the sliced steak alongside the seasoned baby red potatoes and roasted cauliflower, and serve warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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