Seared Steak with Spinach & Zucchini
568
Calories
58g
Protein
8g
Carbs
33g
Fat
A seared sirloin steak with wilted spinach and soft zucchini in olive oil and garlic. A lean, low-carb steak plate.
Kcal 568 · Protein 58 g · Carbs 8 g · $ 4.00 per serving
This is a big plate on purpose. With no starch, the vegetables are what keep you full.
Protein 58g · Carbs 8g · Fat 33g
12 min
Prep
22 min
Cook
$ 4
Per Plate
568
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 6 oz sirloin steak
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1 cup cooked sliced zucchini (from about 1.5 cups raw)
- 1 cup cooked sliced mushrooms (from about 2 cups raw)
- 1.5 tbsp olive oil
- 1 clove garlic, minced
- salt and pepper
- 12 oz sirloin steak
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 2 cups cooked sliced zucchini (from about 3 cups raw)
- 2 cups cooked sliced mushrooms (from about 4 cups raw)
- 3 tbsp olive oil
- 2 clove garlic, minced
- salt and pepper
- 24 oz sirloin steak
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 4 cups cooked sliced zucchini (from about 6 cups raw)
- 4 cups cooked sliced mushrooms (from about 8 cups raw)
- 6 tbsp olive oil
- 4 clove garlic, minced
- salt and pepper
- 36 oz sirloin steak
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 6 cups cooked sliced zucchini (from about 9 cups raw)
- 6 cups cooked sliced mushrooms (from about 12 cups raw)
- 9 tbsp olive oil
- 6 clove garlic, minced
- salt and pepper
- 48 oz sirloin steak
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 8 cups cooked sliced zucchini (from about 12 cups raw)
- 8 cups cooked sliced mushrooms (from about 16 cups raw)
- 12 tbsp olive oil
- 8 clove garlic, minced
- salt and pepper
Before You Start
Pat the steak dry and season it with salt and pepper, slice the zucchini and mushrooms, rinse the spinach, mince the garlic, and let the steak sit out for 10 minutes so it sears evenly.
How To Make It
- Sear the sirloin in a hot dry pan over medium high heat, 3 to 4 minutes a side, until a deep brown crust forms and it reaches 145°F in the center.
- Move the steak to a plate and rest 3 minutes so the juices settle.
- In the same pan, warm the olive oil and garlic over medium heat, add the mushrooms, and cook 5 to 6 minutes, until softened and browned and their liquid has cooked off.
- Add the zucchini and cook 3 to 4 minutes, until tender and lightly golden.
- Add the spinach and cook 1 to 2 minutes, until it wilts.
- Slice the steak, plate it with the vegetables, and serve.
Fix It: If the crust is pale, get the pan hotter before the steak goes in and leave it undisturbed, since moving it too soon stops the browning.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 22 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories568
- Protein58g
- Carbs8g
- Fat33g
- Fiber3g
- Sodium147mg
Bonus Benefits
- Joint Comfort
- A Healthy Weight
- Steady Energy
- Mood Support
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Spinach: iron and folate, reported to support iron and energy.
Zucchini: water and potassium, reported to cook soft and light.
Spinach: iron and folate, reported to support iron and energy.
Zucchini: water and potassium, reported to cook soft and light.
Tools For This Recipe
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