Great answer wheelhouse. Simple is best. Room temperature critical. A couple of tweaks that I sometimes employ:
- Saute in slightly browned grass-fed butter.
- A quick sear on both sides then pan and meat into a 350 degree oven for a few minutes to finish up. GF beef likes a little more TLC than your average commodity cut.
- Rest the meat before eating. Resting allows the proteins to slow their action and re-absorb some of the moisture in the meat. No rest = red liquid on plate.
- While resting, add a little more butter or fat to the pan with a splash of homemade stock or red wine (I know...not paleo) and scrape any beefy goodness stuck to the pan. Reduce, pour over steak and eat.
- Serve with a smear of paleo bernaise or herbed GF butter.
Man...this is making me hungry.
Afterthought - you asked about cooking times. I personally don't cook by time, but use either temperature or "doneness". If I'm in a geeky mood, I use my digi thermometre. Mostly I use the hand-test method (see below).
http://www.meninaprons.net/2006/01/learning_doneness_the_hand_tes.html
