Reflux Queen

Quick Meals

Oil-Free Air Fryer Steak

A proper tender, browned steak dinner with no added oil and no sense that you are eating the compromise option 😉

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Sliced air-fryer steak served pink with sweet potato chips and vegetables

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Aprons optional, enthusiasm encouraged

Method

  1. Take the steaks out of the fridge 30 minutes before cooking - this is KEY to getting them properly tender.
  2. If your air fryer needs preheating, preheat it to 200°C.
  3. Place the steaks in the air-fryer basket with enough room for air to circulate. In a dual air fryer, use one steak per basket. If you're cooking for more than 2 people you'll have to do them in batches.
  4. Cook at 200°C, turning halfway: 3 minutes per side for medium-rare; 4 minutes on the first side and 3 minutes on the second for medium; or 4 minutes per side for well done (why????).
  5. Season well with salt and black pepper and serve.
  6. If you find you tolerate this well next time try seasoning with dried rosemary, oregano or smoked paprika at the end 🌟

A little kitchen cleverness

Why this recipe works

01

A lower-fat cut keeps the meal lighter while still delivering a proper steak dinner. We are managing reflux, not cancelling joy.

02

Letting the steaks lose their fridge chill helps them cook more evenly, which means less burnt edge and more of the centre you actually wanted.

03

The air fryer creates a tender, browned steak without added oil and without turning the hob into a crime scene 😂

Your body gets the casting vote

Make it work for you

Steak, portion size, black pepper and stronger seasonings can all affect people differently. Try the simple salt-and-pepper version first and serve a portion that feels comfortable. If herbs and spices are reliable friends for you, oregano, rosemary or smoked paprika are lovely options for next time.

For now, later, or tomorrow’s smug lunch

Serving, storage and reheating

Serve immediately for the best texture. Cooking times vary with steak thickness and appliance, so check the centre is cooked to your preference; people who are pregnant, elderly, immunocompromised or otherwise vulnerable should avoid undercooked meat.

Refrigerate leftovers within 2 hours and eat within 2 days. Reheat gently only once until piping hot, although reheating will cook the steak further and reduce tenderness. Freezing cooked steak is possible for up to 2 months, but the texture is best when freshly cooked.

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