Pan Seared Easy Beef Steak [Bulkbites.com]

• Servings: 1
• Time: 25 minutes

This pan seared beef steak is a quick and simple recipe, where the steak remains juicy inside and a good brown crust formed outside when I cooks it up slowly in the pan. Enriched with tender tomatoes and fragrant thyme the recipe is perfect for a bodybuilder if paired with a reliable source of complex carbohydrates. It is packed with power protein, iron and other useful minerals. The nutrition goes straight to my muscles without spending much time in the kitchen.

Nutrition

• calories: 408
• protein: 42
• carbs: 10
• fat: 23
• saturated fat: 8.04
• polyunsaturated fat: 1.01
• monounsaturated fat: 12
• cholesterol: 135
• sodium: 320
• potassium: 1149
• dietary fiber: 2.97
• sugars: 5.16
• vitamin a: 85
• vitamin c: 27
• calcium: 46
• iron: 6
• magnesium: 0
• complex carbs: 1.87
• other fats: 1.95

Ingredients

• 1 steak Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, select, raw
• 1 tbsp chopped Onions, raw
• 1 cup, chopped or sliced Tomatoes, red, ripe, raw, year round average
• 1 tsp Thyme, fresh
• 1 dash Salt, table
• 1 tsp, ground Spices, pepper, black
• 1 gram Oil, olive, salad or cooking

Instructions

• Take a nonstick pan large enough to accommodate the steak. Place it over medium heat and spray oil.
• When the oil is hot, place the steak in the pan and cook without moving for 4-5 minutes or dark brown from the bottom.
• Flip the steak and cook in the same manner on the other side. Remove the steak from the pan and season with salt and pepper.
• In the same pan and oil, cook onions until brown. Add chopped tomatoes and thyme. Lower the heat and cook the tomatoes until you get a thick sauce like consistency.
• Return the steak to the pan and coat it well with tomato sauce. Cover and cook the steak for 1-2 minutes on low heat to absorb the flavors.
• Serve the steak at once and drizzle some sauce over it.