Weeknight meals should be healthy and delicious, but most of all, easy. And it doesn’t get much easier than a pan-fried steak. Seasoned with salt and pepper, and paired with salad, vegetables or some hearty greens, a tasty dinner for the whole family has never been simpler. Plus, we have T-bone steak on sale, so take advantage and put steak on the menu this week.
4 (8 oz) steaks, 1-inch thick
1 tsp salt
1/2 tsp ground black pepper
Sprinkle both sides of steaks with salt and pepper. Allow to stand at room temperature for 15 to 30 minutes.
Heat large skillet or grill pan over medium-high heat for about 4 minutes. Place steaks in skillet. Do not turn or move them for 4 minutes. (This sears the outside to seal in juices. Turning a steak before the outside is seared will cause it to stick to the pan.)
Turn with a spatula. (Using a fork will pierce the meat and cause juices to escape.) Cook for 4 more minutes for medium-rare or 6 minutes for medium-well. Transfer to a serving plate. Let stand for 5 minutes before serving, so the juices redistribute in the meat.
Calories: 452, Fat: 11 g (4 g Saturated Fat), Cholesterol: 204 mg, Sodium: 684 mg, Carbohydrates: 0 g, Fiber: 0 g, Protein: 82 g.
Simply Perfect Sides
In the vein of keeping things simple – and healthy – here are some super easy sides to go with your perfectly pan-fried steak.
- Potatoes: oven-baked fries or wedges are a healthy option, and you can mix it up by using a combination of potatoes and sweet potatoes. Another light option is an oil and vinegar potato salad.
- Salad: You can’t really go wrong with any salad, although traditional green salads are an easy choice. For those looking for something a little different, try an Asian-Style Slaw or Grilled Corn Salad.
- Vegetables: A medley of roasted vegetables makes a healthy and hearty side for steak, while tasty stove top options include sautéed mushrooms, stir-fried vegetables or cauliflower mash.
- Greens: Add some greens to your plate with garlic roasted broccoli or green beans, and asparagus pan-fried or roasted in a little olive oil.
Know Your Steaks
Although we love a good T-bone, it is just one of many cuts of steak. Here we’ll take a quick look at the six most common cuts.
T-Bone: Also called a Porterhouse, the T-bone is a bone-in steak from the short loin. On one side of the T-bone is a New York strip and on the other is a tenderloin. These steaks usually have a medium amount of marbling, making them great for the grill or the pan.
New York Strip: This is a boneless cut from the short loin behind the ribs. Although it has fat on one edge, it otherwise has a medium amount of fat, making it tender but less fatty than some other cuts. It is also called a top loin or top sirloin.
Tenderloin: This is the tenderest cut of beef. A boneless cut from the short loin and sirloin, it is a very thick, lean cut with little fat marbling. It is usually seared over a high heat and then finished in the oven. On restaurant menus you will often find this steak listed as a fillet or Filet Mignon.
Ribeye: As the name suggests, the ribeye steak is cut from the rib section. It is a fattier cut with an abundance of marbling, with the “eye” offering a very smooth texture and a finer grain. This juicy steak is a favorite on the grill, although it is also good broiled or pan fried.
Flank: Cut from the abdominal section, flank steak is a thick, flat cut of lean meat. Although flavorful, it tends to be tough and is best marinated and then cooked quickly on a high heat. It is a great cut for recipes like fajitas.
Skirt: Similar to the flank steak, this slightly tougher cut from the plate section offers a rich, beefy flavor that is best cooked rare to medium rare and cut against the grain. This cut is also better when marinated prior to cooking to tenderize the meat. It is a bit more versatile than flank and can be grilled over a high heat or slow cooked.