American · dinner
Garlic Butter Steak Bites with Cognac and Thyme
Video by Chef Billy Parisi on YouTube · Open on YouTube
- Keto (3.3 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Seared ribeye cubes tossed in a garlic, pepper and thyme butter: about 36 g protein and 3 g net carbs a serve, three-quarters of the energy from fat, and rich in vitamin B12, zinc and selenium.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Optional but worth it: pat the steaks dry, salt both sides (about 1½–2 tsp kosher salt per large steak) and leave uncovered on a rack in the fridge for 4–24 hours. 0:50
- Prep the sauce ingredients first: mince the garlic, thyme and parsley, dice the shallot, crack the peppercorns and slice the butter. Cut the steak off the bone into 1-inch (2.5 cm) cubes (salt them now if you skipped the dry brine). 2:25
- Heat the tallow in a large cast-iron or carbon-steel pan over high heat until smoking. Sear the cubes in two batches with space between them, 90–120 seconds a side, then toss briefly to brown the edges. Rest on a rack (about 118 °F / 48 °C for medium-rare). 3:55
- Turn the heat to low and take the pan off the flame to add the cognac (or stock); let it bubble down to a few tablespoons, scraping up the browned bits. 5:31
- Cook the shallot with a pinch of salt until lightly golden, then add the garlic and cracked pepper until fragrant. Stir in the thyme and butter until melted and foamy, then a squeeze of lemon and salt to taste. 5:58
- Return the steak to the pan, toss to coat in the garlic butter and finish with the parsley. 6:51
Tip. In the video it comes with mustard potatoes and broccoli — keep the broccoli (or a green salad) for keto. Top sirloin is the cook's budget pick. Use beef stock instead of cognac if you prefer.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 2%
- Protein 22%
- Fat 76%
Fits keto: 3.3 g net carbs a serve, with 76% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High146%
3.5 µg a serve, mostly from bone-in rib steaks (99%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Zinc High80%
8.8 mg a serve, mostly from bone-in rib steaks (98%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High71%
39 µg a serve, mostly from bone-in rib steaks (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High48%
0.8 mg a serve, mostly from bone-in rib steaks (88%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K High28%
34 µg a serve, mostly from fresh parsley (78%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Iron High21%
3.7 mg a serve, mostly from bone-in rib steaks (86%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A Source18%
162 µg a serve, mostly from unsalted butter (96%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-3 Source13%
0.2 g a serve, mostly from bone-in rib steaks (36%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Potassium Source11%
520 mg a serve, mostly from bone-in rib steaks (84%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
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Magnesium9%
38 mg a serve, mostly from bone-in rib steaks (80%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E8%
1.2 mg a serve, mostly from unsalted butter (42%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin C5%
4.7 mg a serve, mostly from fresh parsley (45%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Calcium4%
49 mg a serve, mostly from bone-in rib steaks (38%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate4%
16 µg a serve, mostly from bone-in rib steaks (63%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin D2%
0.5 µg a serve, mostly from unsalted butter (70%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Chef Billy Parisi; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.