The Best Low Calorie Steak

How to Cook a Steak on the Stove Top

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.

How to Cook a Steak on the Stove Top

Ingredients You’ll Need:

  • 2 (4-ounce) Tenderloin steaks
  • 1 teaspoon salt
  • ½ teaspoon fresh ground pepper
  • Olive oil spray
  • 2 sprigs thyme

The Best Low Calorie Steak

How to Cook a Steak on the Stove Top

Healthy The Best Steak Meal Prep and Storage

Meal Prep: This can be made as a meal prep meal, or doubled and the leftovers can be stored as meal prep! Simply add individual portions to meal prep containers and store for later.
Storage: Will hold for 5 days in the fridge and for 2 weeks in the freezer.
Reheating: Add to an oven at 200-250 degrees until warmed through. Or to the microwave for 2-3 minutes.

How to Cook a Steak on the Stove Top

The Best Low Calorie Steak

How to Cook a Steak on the Stove Top

The Best Low Calorie Steak

Lose Weight By Eating
In this guide on how to cook a steak on the stove top you'll find a low calorie steak recipe, cooking timed for rare to well done. A how to guide, nutrition and more.
Pan seared steak is a wondeful way to cook a steak, and can be made in just 5 minutes or less.
5 from 2 votes
Prep Time 3 minutes
Cook Time 5 minutes
Resting time 5 minutes
Course Main Course
Cuisine American
Servings 2 servings
Calories 586 kcal

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

Serving: 1steakCalories: 586kcalCarbohydrates: 0gProtein: 75.5gFat: 28.9gSaturated Fat: 11gCholesterol: 168mgSodium: 1379mgPotassium: 840mgFiber: 0gSugar: 0gCalcium: 32mgIron: 8mg
Keyword Main Course, steak
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Pan Cooked Steak

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