Steak – Caveman Keto https://cavemanketo.com Weight loss through low carb cooking Tue, 27 Feb 2018 11:11:40 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.10 Radish Scramble https://cavemanketo.com/radish-scramble/ https://cavemanketo.com/radish-scramble/#comments Mon, 22 Sep 2014 15:50:51 +0000 https://cavemanketo.com/?p=4868 If you haven’t already discovered radishes, go out and get some now! I hadn’t really given them any thought but then I found out how low carb they are and they cook up almost exactly like potatoes!  I had some left over flank steak from my pinwheels so I decided to whip up a scramble! …

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If you haven’t already discovered radishes, go out and get some now! I hadn’t really given them any thought but then I found out how low carb they are and they cook up almost exactly like potatoes!  I had some left over flank steak from my pinwheels so I decided to whip up a scramble!
Whole RadishesHere are the radishes. Wash them and cut off the stringy thing on the top and the bottom part.Quartered RadishesThen quarter them as shown.Cubed PancettaFor this recipe, I had some cubed pancetta laying around so I decided to use that as well.  This stuff is basically cubed Italian bacon.  Kind of nice to just throw in a dish and add some flavor.Radishes with Cubed PancettaStart by heating some oil in a cast iron skillet and frying the radishes and Pancetta.  The Pancetta cooked really fast, in the future I’d cook the radishes for a bit and then add in the Pancetta.Roasted Radishes with Cubed PancettaHere’s the consistency you’re looking for!Flank SteakI just seasoned the front and back of the flank steak with salt and pepper and cooked them briefly on both sides for 1.5 minutes each.  Keep in mind that its going to cook more in the oven so it can be a little on the rare side.Sliced Flank SteakThen slice the flank steak against the grain as shown.Radish Scramble Ready  for the OvenNow throw all of the ingredients back into the skillet.  Put the radishes and Pancetta on the bottom, then the steak and cheese.  I find it works best if I make a little pocket for where the egg is going to go so that some of it touches the bottom of the pan. You want to cook it a little bit on the stovetop to get it started, maybe 1-2 minutes or until it looks like the bottom of the eggs are cooking.  Then transfer to the oven for the final cooking.Baked and Broiled Radish ScrambleHere’s the scramble after baking for 8 minutes and broiling for 4 to finish it off!Radish ScrambleYum!Finished Radish ScrambleHere’s a final, plated shot!
Radish Scramble
 
Author: 
Nutrition Information
  • Serves: 2
  • Serving size: ½
  • Calories: 777
  • Fat: 55g
  • Carbohydrates: 5g
  • Sodium: 862mg
  • Fiber: 1g
  • Protein: 64g
  • Cholesterol: 566mg
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 8 Oz Flank Steak
  • 6 Oz. Radishes
  • 2 Oz Cubetti Pancetta
  • 4 Oz Cheddar Cheese
  • 4 Eggs
  • Salt and Pepper to taste
Instructions
  1. Preheat oven to 450 degrees
  2. Start by pan frying the flank steak for 3 minutes, flipping after 1.5 minutes and then set aside
  3. Wash the radishes, then cut the ends and quarter
  4. Pan fry the radishes and pancetta in a cast iron skillet or other pan capable of going in the oven at 450, cook them for about 6 minutes or until the radishes turn golden brown
  5. Slice the flank steak and add into the pan
  6. Add the cheese and break the eggs into the mixture, season to taste and cook for a minute to set the bottom of the pan
  7. Transfer to the oven and cook for 8 minutes, broiling for an additional 4 minutes or until the eggs are set to the desired level
Lodge 12-inch Cast Iron Skillet
The only pan you really need. Once properly seasoned, this pan can cook anything you can imagine! Lasts forever and never wears out.
Victorinox Fibrox 8″ Chef’s Knife
You really only need one good knife. This one is it. America’s Test Kitchen rated it the number one budget knife!

Non-slip Cutting Board
Let’s face it, keto involves a lot of prep. You’ve got to slice all those vegetables, cut up all that meat and not just any old board will do. Make sure to grab yourself a nice non-slip one for the kitchen!

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Flank Steak Pinwheels https://cavemanketo.com/flank-steak-pinwheels/ https://cavemanketo.com/flank-steak-pinwheels/#comments Mon, 08 Sep 2014 11:38:36 +0000 https://cavemanketo.com/?p=4799 Flank steak is one of those items I keep in stock in the deep freezer since its so fast to cook, inexpensive and versatile.  I’ve made a stuffed flank steak before but it was pretty complicated and had to cook for a long time.  By slicing the flank steak into pinwheels, it reduces the cooking …

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Flank steak is one of those items I keep in stock in the deep freezer since its so fast to cook, inexpensive and versatile.  I’ve made a stuffed flank steak before but it was pretty complicated and had to cook for a long time.  By slicing the flank steak into pinwheels, it reduces the cooking time and simplifies getting the right temperature, plus it looks cool 🙂Mozarella BallsInstead of stuffing the flank steak, we’re going to layer it with whatever we feel like.  I chose to use mozzarella and spinach!  These balls of mozzarella are 8 oz each and come in three packs at BJ’s.  I just buy a bunch of them when they’re on sale and freeze them. That way I’m ready whenever I need some.Shredded MozzarellaAs you know by now, we shred all our own cheese using a food processor at the CMK house because its cheaper, you know what quality cheese goes into it, and it reduces the carbs by not including binding agents.  Mozzarella is a little hard to shred since its so soft so I normally shred it when its a little frozen. For this recipe we basically want a paste anyway so it doesn’t matter if the food processor turns it to mush.Flank SteakHere’s the flank steak they’ve got at BJ’s.Whole Flank SteakThis is what it looks like when you first unwrap it. For this first part, set it on the cutting board so the grain is aligned from right to left as shown (as opposed to up and down).Trimmed Flank SteakFor this recipe, we want sharp edges for when we’re rolling our pinwheels so you want to slice off the edges to square it.  Don’t go nuts, just enough to have better edges.  Also remove any hard deposits of fat and any loose, clear membrane you can get off.Butterflying Flank SteakThen, slice through the flank steak with a really sharp knife.  Leave the back edge intact as we’re going to fold it over when we’re done.  This part is a little hard, go slow and try to keep the knife parallel to the cutting board and in the middle of the meat. Make sure you are cutting with the grain as pictured.Butterflied Flank SteakNow, once you’ve cut through, fold the meat open and cut the seam until its only a 1 inch overlap.  Then flatten the flank steak.  Note that I rotated the flank steak in the above picture so the grain now faces vertically, up and down.  Season both sides with Italian Seasoning. Spinach on Flank SteakSpread the mozzarella cheese, and then the spinach over the meat. You want to leave an inch or so on the top so when you roll it, the fillings don’t spill out.  Note in the picture above I was confused at first and I put the 1 inch on the wrong side.  It should be on the narrow part, so in the bottom left part of the picture. I messed up and put it on the top of the steak.Rolled Flank SteakThen carefully roll the flank steak up, making sure to keep it tight.  You are rolling it the narrow way, so that you are rolling against the grain as shown.Rolled and Tied Flank SteakNow cut 6 pieces of cooking twine and tie the flank steak off in 6 equal sections. Season the outside with more Italian Seasoning.Spinach bedLay some more lettuce in a pyrex baking dish.Flank Steak Pinwheels on Spinach BedSlice the pinwheel in between the strings so that each pinwheel still has a string on it.  Make sure to use a really sharp knife and be careful to keep the pinwheels together when transferring.Finished Flank Steak PinwheelsHere’s the finished Flank Steak Pinwheels!Flank Steak PinwheelsThey turned out really well! I’m also excited to try other fillings next time to see what flavor profiles I can develop!
Flank Steak Pinwheels
 
Author: 
Nutrition Information
  • Serves: 6
  • Serving size: 1 Pinwheel (1/6th)
  • Calories: 519
  • Fat: 29g
  • Carbohydrates: 1g
  • Sodium: 158mg
  • Fiber: 1g
  • Protein: 57g
  • Cholesterol: 157mg
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 2.5 Lbs Flank Steak (only 2 lbs used)
  • 16 Oz Mozzarella Cheese
  • 8 Oz Fresh Spinach
  • Italian Seasoning to taste
Instructions
  1. Preheat oven to 350 degrees
  2. Place the flank steak so that the grain is going from right to left
  3. Start by squaring the flank steak and removing any hard fat deposits
  4. Then, with a really sharp knife, butterfly the flank steak. Cut parallel to the cutting board and leaving an inch or so not cut, you should be cutting along the grain
  5. Then open the flank steak, using the knife to finish the cut so there is ½ an inch or so connected
  6. Lay the butterflied flank steak flat, the grain at this point should be facing up and down the cutting board, this is a rotation from the start
  7. Season both sides with Italian seasoning
  8. Spread the mozzarella cheese out over the meat, leave one inch on one side for wrapping
  9. Laydown a layer or two of spinach
  10. Roll the flank steak, making sure to keep it tight and rolling with the grain
  11. Cut six pieces of cooking twine and tie off 6 evenly spaced sections
  12. Using a sharp knife, carefully cut the pinwheels by cutting in between the twine pieces
  13. Place in a pyrex baking dish over a layer of spinach
  14. Cook for 25 minutes or until the meat reaches the desired doness
  15. Broil for 3 minutes or until the mozzarella is bubbly
 

Wusthof 6-inch Boning Knife
A narrow yet flexible blade that is well suited for boning poultry. Useful in case you want to whip up a turducken or debone a chicken! Also good for anytime you need to remove skin or need delicate knife work. Very sharp!
Cooking Twine
Useful for tieing up various parts of poultry like the legs on a roasted duck. If you ever debone your poultry like in my Turducken recipe you’ll have to use twine to hold it all together. Also helpful for holding stuffed meats like this flank steak!
Cuisinart 9-Cup Food Processor
I first got this food processor as a wedding gift and I wasn’t sure how I felt about it. Well, let me tell you, its been a godsend on keto! I shred cheese, slice brussels sprouts, and rice cauliflower like a boss!

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Steak with Mushroom Port Sauce https://cavemanketo.com/steak-mushroom-port-sauce/ https://cavemanketo.com/steak-mushroom-port-sauce/#comments Mon, 01 Sep 2014 15:31:11 +0000 https://cavemanketo.com/?p=4736 Beef. Its what’s for dinner, tonight at least! Steak is one of my go to meals because its really easy to just grab some from the grocery store, pop in a cast iron skillet, and have dinner ready in a matter of minutes. I also think that by using the method below, its easy to …

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Beef. Its what’s for dinner, tonight at least! Steak is one of my go to meals because its really easy to just grab some from the grocery store, pop in a cast iron skillet, and have dinner ready in a matter of minutes. I also think that by using the method below, its easy to control the final temperature, something that I always struggle with on the grill.Seasoned SteakStart with a nice cut of Ribeye and apply salt and pepper to both sides.Melting ButterThen melt some butter into a cast iron skillet.  Note that we are going to finish this in the oven so it really does have to be a cast iron skillet. Also, I’m using butter here as opposed to my normal bacon grease because it gives a nice crust to the meat.Steaks in Cast IronGet the pan nice and hot before slapping down the beef. During this stage our goal is to seal in the juices by searing the meat and also to develop a nice crust.  Splatter ShieldMake sure to use a splatter shield as it will splatter a lot at this temperature.Steaks with CrustAfter 2 minutes, flip the steak over and sear the other side.  You can see the nice crust that developed from the sear. After this step, throw the steaks in a 450F oven for how ever many minutes are necessary to get it to 5 degrees less than the desired finish temperature. So for medium rare, I’d take it out at 130 and after it sits, it will continue cooking and finish at 135. I use a thermapen to measure the temperature.  For the steaks shown, this was 12 additional minutes and I flipped it once.Flambeing the MushroomsNow the fun part! Set the steaks aside and cover with foil so they can rest and then add the port wine and mushrooms to the pan. If using a gas stove, tilt the pan till it kisses the flame and it should like the port on fire! It will go out by itself in a matter of seconds, then add the cream and continue to reduce the sauce.Mushroom SauceEventually, when the sauce and bubbles look like this, the sauce is done.Finished Steak DinnerFinish the dish by pouring the sauce over the steak and topping with the mushrooms.Steak with Mushroom Port Sauce

Sooo good!

Steak with Mushroom Port Sauce
 
Author: 
Nutrition Information
  • Serves: 2
  • Serving size: 1 Steak
  • Calories: 984
  • Fat: 62g
  • Carbohydrates: 6g
  • Sodium: 501mg
  • Fiber: 3g
  • Protein: 102g
  • Cholesterol: 322mg
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 2 Lb Ribeye Steak
  • 10 Oz. Mushrooms
  • 2 Oz. Heavy Cream
  • 4 Oz. Port Wine
  • 1 Tbsp Butter
  • Salt and Pepper to taste
Instructions
  1. Preheat oven to 450F
  2. Salt and Pepper both sides of the steaks
  3. Heat a cast iron skillet on high
  4. Melt butter until bubbly
  5. Cook the steak for 2 minutes per side then transfer to the oven for finishing
  6. Cook in the oven until internal temperature reaches desired level (135 for medium rare)
  7. For these steaks, it was 12 minutes, flipping at 6 minutes
  8. Once steaks are done, set aside and cover with foil
  9. Add port to the pan to deglaze and scrap the good bits of burnt stuff off the bottom
  10. Add mushrooms and cream, then light on fire
  11. Once the sauce has thickened, pour over the steak and serve!
Notes
Make sure the pan you use is oven proof to 450 degrees. I recommend cast iron and make sure to remove any handle holders you may have on it.
 

Lodge 12-inch Cast Iron Skillet
The only pan you really need. Once properly seasoned, this pan can cook anything you can imagine! Lasts forever and never wears out.
Thermapen
This probably shouldn’t be the first thing you buy for your keto kitchen, but eventually, you’ll end up buying this thermapen. It seams ridiculous to blow $80+ on a temperature probe but once you go through 5 other cheap ones, or burn your hand waiting for the temperature to stabilize, you’ll wish you just picked one of these up. Its way faster and more accurate at reading temperature and I now almost exclusively cook meat to a done temperature rather than a specific time.
Splatter Shield
This is the same concept as the microwave cover but for your pans on the stove. Bacon grease splatters. A lot. Like an insane amount! Every time you make a dish like Blackened Pork Chops you’re going to get grease all over the stove, all over the floor, and all over the walls. Avoid that and get a splatter shield.

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Steak and Eggs https://cavemanketo.com/steak-eggs/ https://cavemanketo.com/steak-eggs/#comments Mon, 02 Dec 2013 14:57:17 +0000 https://cavemanketo.com/?p=2909 If you follow the blog you know that I like to make most of my meals ahead of time. I call this the 5day method and have a series of breakfast and lunch options that I make on Sunday for the work week. For breakfast I always alternate between making a breakfast casserole or breakfast …

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If you follow the blog you know that I like to make most of my meals ahead of time. I call this the 5day method and have a series of breakfast and lunch options that I make on Sunday for the work week. For breakfast I always alternate between making a breakfast casserole or breakfast muffins. Now, don’t get me wrong, I love these recipes but they can get a bit old. Today I wanted to try something new so I pan fried some steak in my cast iron skillet and created steak and eggs for the week 🙂

Finished Steak and Eggs It turned out really well!  The cubes of steak were a perfect medium and it all fit in a nice, microwaveable container.Chopped OnionsThis recipe started by prepping the vegetables.  First I rough chopped the onions.Chopped PeppersThen I chopped up a green pepper.Frying Peppers and OnionsAfter getting the vegetables ready, heat up some bacon grease in your cast iron skillet. Get it nice and hot and then fry the onions until translucent. Steaks in Cast Iron SkilletAfter the vegetables are done, time to cook the steak!  I used Beef Chuck Shoulder which was on sale at BJ’s.Flipped Over SteaksFor this steak, I cooked it for three minutes on high and then flipped it and cooked it for three more minutes.  Keep in mind that you’ll be microwaving this when you eat it in the morning so you can err on the rare side.Chopped up SteakHere’s all the steak cut up and ready for distribution!Weighing SteakI knew how much steak I had to begin with so I divided it into 10 portions for the week.  It came out to a little less than 5 oz per serving. I like using my kitchen scale when making breakfast to make sure the portions are even.Eggs, Cream, and SpicesNow that the steak is done, its time to make the eggs.  I combined the eggs, cream, and spices into a large bowl and whisked it. Eggs in PanThen I used a large non stick skillet to scramble the eggs.  I start by letting them set a little bit for maybe a minute or two. Scrambling EggsThen once they start to set, I whisk them.Cheesy EggsOnce they are relatively close to done but still a little liquidy, I add in the cheese.Finished Scrambled EggsThen whisk some more.Finished Steak and EggsOverall it was a nice alternative to my standard breakfast casserole / muffin combo. I don’t think i could eat this for a month straight but its nice to have options.

Steak and Eggs
 
Author: 
Nutrition Information
  • Serves: 10
  • Serving size: 362 g
  • Calories: 506
  • Fat: 51
  • Carbohydrates: 4
  • Fiber: 1
  • Protein: 45
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 1 Onion (270 g)
  • 1 Pepper (180 g)
  • 4 Lbs Beef Chuck Shoulder
  • 15 Eggs
  • 120 g Heavy Cream
  • 5 Oz Cheddar Cheese
  • Salt, Pepper, Onion Powder, Garlic Powder to taste
Instructions
  1. Dice up the peppers and onions
  2. Fry the peppers and onions until translucent and set aside
  3. Cook the steak on high for 6 minutes or until desired internal temperature has been reached, flip half way
  4. Let steak rest while cooking eggs
  5. Combine eggs, cream, and spices in a large bowl
  6. Cook in a non-stick pan, whisking occasionally until they are no longer runny
  7. Add cheese and whisk some more
  8. Combine all the ingredients in a resealable container for breakfast!
 

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Bacon wrapped Filet Mignon with Bleu Cheese Butter https://cavemanketo.com/bacon-wrapped-filet-mignon-with-bleu-cheese-butter/ https://cavemanketo.com/bacon-wrapped-filet-mignon-with-bleu-cheese-butter/#comments Fri, 22 Mar 2013 10:10:08 +0000 https://cavemanketo.com/?p=2030 So the wife went to dinner with some friends and left me to fend for myself.  For most people, this might mean a microwave meal or possibly ordering in some food. I must have some wires crossed cause when I’ve got all the time in the world, I go crazy. This was compounded by the …

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So the wife went to dinner with some friends and left me to fend for myself.  For most people, this might mean a microwave meal or possibly ordering in some food. I must have some wires crossed cause when I’ve got all the time in the world, I go crazy. This was compounded by the fact that I got a new camera and wanted to try and make some picture worthy food. BJ’s actually cuts meat to order so I had the guy butcher me some massive, 3 inch thick filet mignons. Of course I then proceeded to wrap them in bacon, along with some vegies, and off I went!

Bacon wrapped Filet Mignon with Bleu Cheese Butter

Here’s the finished product!  It went really well and I don’t think the pictures turned out bad either, what do you think?Thick Cut Filet Mignon

Like I said, it all starts with the beef.  I had the guy cut up some super thick filet mignons for me at the store.Salt and Pepper

Then I salted and peppered both sides.

Bacon wrapped Filet MignonNext came the bacon wrapping.  You want to get some nice, thick bacon for this part.  I know it sounds crazy but I actually go through the bin at the store and pick out the “good” bacon.  Some of the bacon has flaws in it which makes it harder to mold for certain projects.  Also I look for nice long, thick pieces.Vacuum Sealed Leftovers

I knew this meal was going to be good, so I didn’t want to totally exclude the wife from tasting it 😉  Rather than cook all 8 filets at once, I vacuum sealed the prepared meat into dinner size packages. This made it really easy the following nights when I cooked it.  All I had to do was cut open the package and I was ready to go!

Butter and spices

Next, I prepared the Bleu Cheese Butter.  It was pretty easy and shockingly good.  I think I have underestimated the power of making your own flavored butters in the past.  I’m definitely going to try it more in the future.  All you have to do is soften the butter, either naturally or in the microwave, and add it to a food processor with the spices.Mixing Butter

I used the mini food processor that comes with my immersion blender and off I went! It was the perfect size for this job.  You could also use a regular food processor or probably a blender.  Mixing it by hand would also work, but possibly result in a thicker, chunkier butter.
Mixed Butter

Here’s what it looked like before adding the bleu cheese.Bleu Cheese in Butter

After the first round, add in the bleu cheese.Mixed Bleu Cheese Butter

Yum!Finished Bleu Cheese Butter

I stored it in a tiny resealable container so I could serve it every night with the steak.  If you’re making a lot of butter, you could also reform it into a stick and freeze it for another time.Bacon wrapped Asparagus

For a side I made Asparagus wrapped in Bacon. In the original recipe I did whole bunches of asparagus wrapped with one piece of bacon.  Here I decided to wrap each asparagus spear with half a piece of bacon.Finished Bacon Wrapped Asparagus

It worked out really well!Bacon Grease

For the next part, we’re going to be searing the steak in bacon grease.  You do have a bacon grease storing device don’t you? These things are the bomb and allow you to easily store your bacon grease. Preheating Skillet

Get the oil really hot.  Since I was cooking for one tonight I used my small skillet.Searing the Filet Mignon

Plop the Filet Mignon wrapped in Bacon onto the skillet and really let it sit.  No really, don’t touch it, at all.  I like to sear each side for 3 minutes, then put it in the over for finishing.  This allows you to cook the steak to any desired finishing temperature.Searing the Filet Mignon

You should have a nice, brown sear on the first side!Checking Temperature

After you sear it, throw it in the oven for a number of minutes.  For this size steak, I did 3 each side, then cooked it in the oven at 450 for 10 minutes.  However, the real answer is you should use a thermometer and take it out 5 degrees lower than your desired finish temperature.  The above picture is horrible but I used my thermapen and pulled it when the temp hit 120. This left me with a medium / medium rare steak.Finished Bacon Wrapped Filet Mignon and Bleu Cheese Butter

And there we have it! Top it off with some Bleu Cheese Butter, let it sit covered for 5 minutes, and serve!Medium Rare Bacon Wrapped Filet Mignon with Bleu Cheese Butter

I can honestly say, this was one of the best steaks I’ve ever had. It was perfectly cooked and super delicious!

Bacon wrapped Filet Mignon with Bleu Cheese Butter
 
Author: 
Nutrition Information
  • Serves: 8
  • Serving size: 9 Oz
  • Calories: 598
  • Fat: 37
  • Carbohydrates: 1
  • Fiber: 0
  • Protein: 61
Prep time: 
Cook time: 
Total time: 
Ingredients
  • Bacon Wrapped Filet Mignon
  • 8 - 8-10 Oz Filet Mignons, 3 inches thick
  • 8 Bacon Slices
  • Salt and Pepper to taste
  • Bleu Cheese Butter
  • 1 Stick Butter
  • 2 Tbsp Minced Garlic
  • ¼ tsp Onion Powder
  • ¼ tsp Montreal Steak Seasoning
  • 75 g Bleu Cheese
  • ¼ tsp Dried Thyme
Instructions
  1. Bleu Cheese Butter:
  2. Soften the butter, either in the microwave or with time, and add to a food processor
  3. Add the rest of the butter ingredients except the bleu cheese
  4. Mince the mixture until blended
  5. Add the bleu cheese and mix again
  6. Transfer to a tupperware container and refrigerate, can be prepared ahead of time
  7. Bacon Wrapped Filet Mignon:
  8. Remove meat from the refrigerator and bring to room temperature (30 min)
  9. Salt and pepper both sides
  10. Wrap with bacon, securing with a toothpick
  11. Sear on high heat in an oven proof skillet for three minutes a side
  12. Transfer to a 450 degree oven and cook until done
  13. For a 3 inch filet mignon this will be 8-10 minutes but you should check with a thermometer for your desired finish level and meat thickness
Notes
Asparagus side not included in nutrition info, just Bacon wrapped FIlet Mignon and Bleu Cheese Butter.
 

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