This low calorie steak recipe is quick, easy, and completely delicious! Packed with 75g of protein and loads of flavor, I know you will love this recipe!
Learn how to cook steak stove top with this easy to follow guide for desired doneness.
Knowing how long to cook a steak is not difficult, and we have made it extra easy with visual guides, times for rare, medium rare, medium, medium well, and well done steaks.
This guide on how to pan fry steak even comes with a low calorie stovetop steak recipe.
Learn how to cook a steak on the stove top with this easy to follow guide…
How to Cook a Steak on the Stove Top
This guide to cooking steak on the stove top will supply you with everything you need to make the perfect pan cooked steak every time.
Along with the guide on how to cook steak on the stove top, you’ll find the best steak cooking pan, links to special sales, and more…
Here’s What You’ll Find in this Article:
- Stove Top Steak Ingredients (shopping list!)
- The Best Steak Cooking Pan
- How to Cook a Steak on the Stove Top
- Low Calorie Pan Seared Steak Recipe (recipe card!)
- Nutrition and Calories in Pan Cooked Steak
From a shopping list, to a simple how to guide. You’ll find all you need to know to make the best pan searing steak recipe.
You’ll learn how to stove cook a steak, what pan to cook steak you should use, how many calories are in each cut of steak. Even a visual guide to pan seared steak doneness.
You’ll find all you need to know for stove tip steak cooking below…
Up next, a shopping list for these low calorie pan fried streaks.
Stove Top Steak Ingredients
The best way to cook a steak, starts with the best ingredients. In this section you will find an ingredient list for pan seared steaks.
And in the nutritional section at the bottom of the article, you’ll find the calories for all cuts of steak so you can choose the best cut for you.
For now, the recipe calls for tenderloin steaks, as they have the best calorie count and flavor. No matter what cut you choose, the steak cook time will stay the same if the ounce and thickness is comparable.
Shopping List for Pan Seared Steaks:
- 4-ounce Tenderloin steaks
- Salt
- Fresh ground pepper
- Olive oil spray
- Sprigs thyme
Now that you have the ingredient list, we can move onto the best pan to cook steak in. I’ve scoured the internet to find you the best pan, at the best price!
Below the pan section we will get into how long to cook steak for your desired doneness.
The best way to cook steaks is in the best pan… up next a special deal on the best steak cooking pan!
The Best Steak Cooking Pan
This wonderful pan to cook steak is under $20 and will last you a lifetime!
Cooking steak to perfection relies on a pan that will evenly distribute heat, create a good sear, and in the case of this steak cooking pan, leave some lovely grill marks even when cooking steak inside.
This wonderful pan can be used in the oven, and on the stovetop. And when taken care of, lasts for generations!
Up next… How to cook steak on stove top, and times for rare to well done and everything in-between.
How to Cook a Steak on the Stove Top
This section will teach you how to cook a steak in a pan, on the stove top. The times and directions are for a 4 ounce tenderloin steak, it being the best flavor and texture for the lowest calories.
You’ll learn how to cook a stake medium rare, rare, well-done, any doneness you desire is covered in this section.
Included in this how to make a steak on the stove top section, you’ll learn how to cook medium rare steak, as well as all doneness between rare to well-done.
How to Cook a Pan Seared Steak:
- Pat the steaks dry with paper towels, then sprinkle all over with salt and pepper.
- Heat a cast iron skillet over medium-high heat.
- Once very hot, spray the pan with olive oil.
- Gently add the steaks and top with thyme sprigs.
- Pan cook the steaks according to desired doneness (see below). Then remove to a plate to rest for 5 minutes before serving.
Cook time for 4-ounce Rare Steaks:
- Cook undisturbed for 2 minutes.
- Flip the steaks and cook for an additional 2 minutes, undisturbed.
Cook time for 4-ounce Medium Rare Steaks:
- Cook undisturbed for 3 minutes.
- Flip the steaks and cook for an additional 2 minutes, undisturbed.
Cook time for 4-ounce Medium Steaks:
- Cook undisturbed for 4 minutes.
- Flip the steaks and cook for an additional 2 minutes, undisturbed.
Cook time for 4-ounce Medium Well Steaks:
- Cook undisturbed for 4 minutes.
- Flip the steaks and cook for an additional 3 minutes, undisturbed.
Cook time for 4-ounce Well Done Steaks:
- Cook undisturbed for 5 minutes.
- Flip the steaks and cook for an additional 3 minutes, undisturbed.
Now that you know how to make steak on the stove top, let’s move onto the sharable recipe card. There you’ll find the guide on how to cook a steak on the stove top, measurements (and an ingredient calculator to make doubling or tripling this recipe easy) and so much more.
The next section will supply you with a recipe for pan cooked steak.
Below that, you’ll find calories for all cuts of steaks…
Low Calorie Pan Seared Steak Recipe
This sharable recipe card has all the information you’ll need to make the best pan seared steak recipes. Be sure to check out the ingredient multiplier to easily double or triple this recipe… It does all the math for you.
Special Note: In the next section we will review calories for all cuts of steaks… this way you can choose the best cut for you!
The BEST Low Calorie Steak Recipe
Equipment
- cast iron skillet
Ingredients
- 2 (4-ounce) Tenderloin steaks
- 1 teaspoon salt
- ½ teaspoon fresh ground pepper
- Olive oil spray
- 2 sprigs thyme
Instructions
- Pat the steaks dry with paper towels, then sprinkle all over with salt and pepper.
- Heat a cast iron skillet over medium-high heat.
- Once very hot, spray the pan with olive oil.
- Gently add the steaks and top with thyme sprigs.
- Cook the steaks according to desired doneness (see below) then remove to a plate to rest for 5 minutes before serving.
Rare Steaks:
- Cook undisturbed for 2 minutes.
- Flip the steaks and cook for an additional 2 minutes, undisturbed.
Medium Rare Steaks:
- Cook undisturbed for 3 minutes.
- Flip the steaks and cook for an additional 2 minutes, undisturbed.
Medium Steaks:
- Cook undisturbed for 4 minutes.
- Flip the steaks and cook for an additional 2 minutes, undisturbed.
Medium Well Steaks:
- Cook undisturbed for 4 minutes.
- Flip the steaks and cook for an additional 3 minutes, undisturbed.
Well Done Steaks:
- Cook undisturbed for 5 minutes.
- Flip the steaks and cook for an additional 3 minutes, undisturbed.
Notes
Nutrition
Up next we will review the calories in all cuts of steaks, this way you can choose the best low calorie cut for your budget.
Nutrition and Calories in Pan Cooked Steak
Different cuts of steak have different calories. Below I have noted what each cut will contain in calories, per 4 ounce cut.
- Tenderloin Steak – 580 calories
- T-bone Steak – 673 calories
- Top Sirloin Steak – 632 calories
- Strip Steak – 720 calories
- Round Steak – 734 calories
Keep these calories counts in mind when you shop for steaks. And see here for calorie information on all cuts of steak.
Now, if you have a steak once in a great while, go for your favorite cut… One meal won’t ruin your diet. But if you want to enjoy steaks once a week, and stay within your daily calorie goals, find a lower calorie cut to add to your diet.
The Nutrition Facts below are based on the Low Calorie Pan Seared Steak Recipe above.
What to Read Next:
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Article History:
- Originally written and published December 15, 2020 by Audrey Johns
- Updated on April 8, 2023 by Audrey Johns
