Pan Seared Steak
Healthy, because
Even smarter
Nutritional values
Steak is usually cut from the topside of the beef. This meat scores with plenty of iron, which we need for blood formation and oxygen transport in the body. It also contains proteins that strengthen our muscles and support the body in the new formation of cells and messenger substances. Too often, however, we should not eat beef either, as it can increase the risk of a heart attack.
A steak should in any case be at least 3 centimetres thick, because only then you get an ideal result. It is also important that the meat is hung long enough. A baked potato with herb curd goes well with the steak.
(Percentage of daily recommendation)
| Calorie | 424 cal. | (20 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 0 g | (0 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0 g | (0 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 1.2 μg | (2 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 17.8 mg | (148 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 6 μg | (2 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 9.8 μg | (327 %) | ||
| Vitamin C | 0 mg | (0 %) | ||
| Potassium | 694 mg | (17 %) | ||
| Calcium | 7 mg | (1 %) | ||
| Magnesium | 46 mg | (15 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 0 μg | (0 %) | ||
| Zinc | 8 mg | (100 %) | ||
| Saturated fatty acids | 15 g | |||
| Uric acid | 214 mg | |||
| Cholesterol | 138 mg | |||
| Complete sugar | 0 g |
Ingredients
- Ingredients
- 1 Steak at least 3 cm or 1 1 1/5 inch thick)
- 1 Tbsp clarified butter
- salt
- peppers
Preparation steps
One hour before cooking, remove steak from the refrigerator and pat dry.
Trim off excess fat and set aside.
Heat fat in a pan and add steak. Sear on each side for about 1-2 minutes.
Remove steak from pan, wrap in foil and place in an oven preheated to 70°C (approximately 150°F).
The cooking temperature can be seen with the finger test:
Press finger into steak to check doneness.
Use pinky finger to check if raw.
Use thumb and forefinger to check if rare.
Use thumb and middle finger to check if medium rare.
Use thumb and ring finger to check if medium.
Use thumb to check if medium well.
Use thumb and pinky finger to check if well done.
Once steak reached desired doneness, remove from oven, season with salt and pepper and serve.
