Panfried steak with garlic butter

Panfried steak with garlic butter
Fat 78% Protein 22%
Percent Calories

1 steak of panfried steak with garlic butter contains 728 Calories. The macronutrient breakdown is 1% carbs, 78% fat, and 22% protein. This is a good source of protein (70% of your Daily Value), potassium (14% of your Daily Value), and vitamin a (22% of your Daily Value).

Makes
4 steak
Prep Time
15 minutes
Cook Time
5 minutes

Ingredients

  • Butter

    Unsalted

    2 tbsp or 28g

  • Garlic

    Raw

    ³⁄₁₆ cloves, minced or 0.5g

  • Beef tenderloin

    Separable lean and fat, trimmed to 1/8" fat, all grades, raw

    7 oz or 198g

  • Olive oil

    Salad or cooking

    ¼ tbsp or 3g

  • Pepper

    Spices, black

    ½ dash or 0.05g

  • Scallions

    Spring onions or scallions (includes tops and bulb), raw

    ½ large or 13g

Directions

  1. Makes 4 steaks, assuming each steak is about 7oz (220g).
  2. Place butter in a mixing bowl and using a fork, beat until soft. Add crushed garlic and chopped scallions (spring onions) and mix.
  3. Spoon butter mixture onto plastic wrap and roll into a log cylindrical shape. Refrigerate until firm (15 min).
  4. Heat a frying pan over medium heat for 3-4 minutes until hot. Brush meat with olive oil and sprinkle with pepper.
  5. Place steaks in frying pan and cook without turning until juices rise to uncooked side, 1-2 minutes. Then turn over and cook to your liking, 1 more minute for medium-rare or 2 minutes for medium to well-done.
  6. Place steaks on serving plates, cut garlic butter into quarters and place one on each steak. Serve with a salad.

Nutrition Facts

For 1 steak of panfried steak with garlic butter (243g)

Nutrient Value %DV
Calories 728
Fats 62g 80%
Saturated fats 32g 159%
Trans fats 1g
Cholesterol 230mg 77%
Sodium 104mg 5%
Carbs 1g 0.4%
Net carbs 1g
Fiber 0.3g 1%
Sugar 0.3g
Protein 39g
Calcium 63mg 6%
Iron 3mg 38%
Potassium 643mg 14%
Vitamin D 0.4μg 3%
Vitamins and Minerals
Alpha carotene 0μg
Beta carotene 120μg
Caffeine 0mg
Choline 169mg 31%
Copper 0.1mg 14%
Fluoride 1μg
Folate (B9) 31μg 8%
Lycopene 0μg
Magnesium 43mg 10%
Manganese 0mg 2%
Niacin 12mg 72%
Pantothenic acid 1mg 23%
Phosphorus 369mg 53%
Retinol 191μg
Riboflavin (B2) 0.2mg 15%
Selenium 44μg 80%
Theobromine 0mg
Thiamine 0.1mg 10%
Vitamin A IU 835IU
Vitamin A 201μg 22%
Vitamin B12 2μg 85%
Vitamin B6 1mg 82%
Vitamin C 3mg 3%
Vitamin D IU 17IU
Vitamin D2 0μg
Vitamin D3 0.4μg
Vitamin E 2mg 13%
Vitamin K 33μg 28%
Zinc 7mg 62%
Sugars
Sugar 0.3g
Sucrose 0g
Glucose 0g
Fructose 0g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Fats
Saturated fats 32g 159%
Monounsaturated fats 26g
Polyunsaturated fats 3g
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 2g
Arginine 3g
Aspartic acid 4g
Cystine 1g
Glutamic acid 6g
Glycine 2g
Histidine 1g
Hydroxyproline 0.4g
Isoleucine 2g
Leucine 3g
Lysine 3g
Methionine 1g
Phenylalanine 2g
Proline 2g
Serine 2g
Threonine 2g
Tryptophan 0.3g
Tyrosine 1g
Valine 2g

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