Pan Fried T-bone
You've got macros to hit
4 oz of pan fried t-bone (You've got macros to hit) contains 354 Calories. The macronutrient breakdown is 0% carbs, 74% fat, and 26% protein. This is a good source of protein (41% of your Daily Value), vitamin b6 (50% of your Daily Value), and vitamin b12 (81% of your Daily Value).
- Makes
- 8 oz
- Cook Time
- 10 minutes
Ingredients
- T-bone steak
Beef, short loin, separable lean and fat, trimmed to 1/8" fat, select, raw
8 oz or 227g
Directions
- Heat butter in large pan or on griddle/cooking surface.
- Rub or brush olive oil over both sides of steak (this lets it cook evenly without over-charring) and then season with salt and pepper or your choice of steak rub.
- Once butter is totally melted and smells awesome drop Steak(s) on pan and cook ~4 minutes per side depending on thickness. It should develop slight charring on the edges and be thoroughly browned if your heat is high enough.
- If cook steak to just under your preferred level, then remove from heat and cover with aluminum foil.
- Let rest a few minutes and then enjoy!
Nutrition Facts
For 4 oz of pan fried t-bone (127g)
Nutrient | Value | %DV |
---|---|---|
Calories | 354 | |
Fats | 29g | 37% |
Saturated fats | 12g | 58% |
Trans fats | 1g | |
Cholesterol | 86mg | 29% |
Sodium | 60mg | 3% |
Carbs | 0g | 0% |
Net carbs | 0g | |
Fiber | 0g | 0% |
Sugar | 0g | |
Protein | 23g | |
Calcium | 28mg | 3% |
Iron | 2mg | 25% |
Potassium | 281mg | 6% |
Vitamin D | 0.2μg | 1% |
Vitamins and Minerals | ||
Alpha carotene | 0μg | |
Beta carotene | 11μg | |
Caffeine | 0mg | |
Choline | 96mg | 17% |
Copper | 0.1mg | 6% |
Fluoride | 0.2μg | |
Folate (B9) | 4μg | 1% |
Lycopene | 0μg | |
Magnesium | 11mg | 3% |
Manganese | 0mg | 0% |
Niacin | 6mg | 36% |
Pantothenic acid | 0mg | 0.3% |
Phosphorus | 215mg | 31% |
Retinol | 52μg | |
Riboflavin (B2) | 0.2mg | 16% |
Selenium | 22μg | 40% |
Theobromine | 0mg | |
Thiamine | 0.1mg | 5% |
Vitamin A IU | 194IU | |
Vitamin A | 53μg | 6% |
Vitamin B12 | 2μg | 81% |
Vitamin B6 | 1mg | 50% |
Vitamin C | 0mg | 0% |
Vitamin D IU | 9IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.2μg | |
Vitamin E | 1mg | 9% |
Vitamin K | 6μg | 5% |
Zinc | 4mg | 36% |
Sugars | ||
Sugar | 0g | |
Sucrose | 0g | |
Glucose | 0g | |
Fructose | 0g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 12g | 58% |
Monounsaturated fats | 14g | |
Polyunsaturated fats | 2g | |
Trans fats | 1g | |
Fatty Acids | ||
Total omega 3 | 0.1g | |
Total omega 6 | 1g | |
Alpha Linolenic Acid (ALA) | 0.1g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 2g | |
Aspartic acid | 2g | |
Cystine | 0.2g | |
Glutamic acid | 4g | |
Glycine | 1g | |
Histidine | 1g | |
Hydroxyproline | 0.2g | |
Isoleucine | 1g | |
Leucine | 2g | |
Lysine | 2g | |
Methionine | 1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.3g | |
Tyrosine | 1g | |
Valine | 1g |