Directions:
- Remove beef from the fridge for about 10 minutes or bring it to room temperature.
- Spray olive oil cooking spray all over the pan and then heat pan until its hot.
- Season with salt and pepper to your liking and add beef to the pan. Cook one side of the beef until red juices appear, spray olive oil on the raw side and turn beef. Cook other side to your liking. Only turn beef once!
- Serve the beef straight from the pan with the salad or vegetables.
- Enjoy.
- Note: To get the kriss-cross effect on the steak, lift steak and move it the opposite way allow to cook a further few minutes, then turn the steak the raw side, remember only turn beef once but moving it twice on the same side is OK if you want the kriss-cross effect.
- Stages of cooking steak:.
- Blue rare or very rare - Cooked very quickly, the outside is seared, but the inside is usually cool and still raw. (Cook to about 46°C inside).
- Rare - The outside is grey-brown, and the middle of the steak is red and somewhat warm. (Cook to about 50°C inside).
- Rare plus - The outside is grey-brown, and the middle of the steak is mainly red and warm, with some pink. (Cook to about 52.5°C inside).
- Medium rare - The steak will have a fully red, warm centre and the outside is grey-brown. (Cook to 55°C inside).
- Medium - The middle of the steak is hot and pink surrounding the centre. the outside is grey-brown. (Cook to 60°C inside).
- Medium well - The meat is light pink surrounding the centre and the outside is grey-brown. (Cook to 65°C inside).
- Well done - The meat is grey-brown all the way through on the inside and slightly charred on the outside. (Cook to about 70°C inside).
- Cremated - The meat on the inside is brown, no traces of pink or red should appear, the outside is brown-black.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 2.53 Kcal (11 kJ) | ||
| Calories from fat | 1.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.16g | 0% | |
|---|---|---|---|
| Cholesterol | 0.85mg | 0% | |
| Sodium | 0.91mg | 0% | |
| Potassium | 3.68mg | 0% | |
| Total Carbs | 0.01g | 0% | |
| Protein | 0.27g | 1% | |
| Calcium | 0.1mg | 0% | |
| Amount Per 100 g | |||
| Calories | 253 Kcal (1059 kJ) | ||
| Calories from fat | 144 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16g | 0% | |
|---|---|---|---|
| Cholesterol | 85mg | 0% | |
| Sodium | 91mg | 0% | |
| Potassium | 368mg | 0% | |
| Total Carbs | 1g | 0% | |
| Protein | 27g | 1% | |
| Iron | 3mg | 0% | |
| Calcium | 7mg | 0% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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