STEAKS

Remove steaks from the fridge at least 15 minutes before cooking as this will enhance their tenderness after cooking.

Always preheat the grill or pan before starting to cook the steak. Rub the steak with oil on both sides and then season it with salt and black pepper. Try using groundnut oil as an alternative to other oils as it can withstand high temperatures without burning.

Don’t over handle the steak. Try to limit the turning to only once - halfway through cooking. Finally, allow the meat to rest for 3 minutes after cooking.

Rare: seared outside, 2:30 mins each side, 75% red centre, internal temperature 30-51°C. Should feel soft and spongy with slight resistance.

Medium / Rare: seared outside, 3-4 mins each side, 50% red centre, internal temp: 57-63°C. Should feel fairly soft and spongy with slight resistance.

Medium: seared outside, 4 mins each side, 25% pink centre, internal temp: 63-68°C. Should feel firm and springy.

Medium / Well: 5 mins each side, slight hint of pink, internal temp: 72-77°C. Should feel firm with a slight spring.

Well done: 6 mins each side, 100% brown throughout, internal temp: 77°C+. Should feel very firm and will spring back quickly.

Timings are approximate, based on a 1-inch thick rib eye or sirloin steak, pan-fried. The pan should be as hot as you dare. Internal temperature will depend on the temperature before cooking.