Pan Fried T-bone

You've got macros to hit

Pan Fried T-bone
Fat 74% Protein 26%
Percent Calories

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

    4 oz or 113g

  • Butter

    Unsalted

    ½ tbsp or 7g

  • Olive oil

    Salad or cooking

    ½ tbsp or 7g

Directions

  1. Heat butter in large pan or on griddle/cooking surface.
  2. 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.
  3. 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.
  4. If cook steak to just under your preferred level, then remove from heat and cover with aluminum foil.
  5. 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

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