Pan-Grilled Steak

مراجعة من قبل محررو الوصفات في المملكة المتحدةكتبه محررو الوصفات في المملكة المتحدةنُشر في الأصل 28 يناير 2026

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This classic pan-grilled steak is a fantastic option for a protein-rich, diabetes-friendly meal that focuses on high-quality ingredients and simple techniques. By marinating the beef in olive oil and searing it at a high temperature, you achieve a beautifully charred crust while keeping the centre tender and succulent. The use of a heavy frying pan helps distribute heat evenly, ensuring the meat develops a deep, savoury flavour without the need for complex sauces or added sugars.

Perfect for a weekday dinner or a weekend treat, this steak pairs beautifully with a crisp green salad and roasted peppers for a balanced, low-carbohydrate feast. It is an excellent choice for those looking for heart-healthy fats and a satisfying, homemade dish that feels indulgent yet remains nutritionally mindful. Experiment with the cooking times to achieve your preferred level of doneness, from rare to well-done.

Ingredients for Pan-Grilled Steak

4 beef steaks, 1 inch thick
120 مل زيت زيتون
2 tablespoons coarse kosher or sea salt

How to make Pan-Grilled Steak

Marinate the steaks in olive oil for at least 30 minutes. Drain off the oil — leaving a light film of oil on the steaks — and salt the steaks on both sides. Heat a well-seasoned cast-iron skillet over a high setting. When hot add the steaks and char on one side. Turn the heat down to medium and continue cooking for about 3 minutes for medium rare. Turn the steaks with tongs and turn up the heat to high. Be careful not to cut into the steaks while turning so that you don't lose any of the juices. Sear the second side of the steaks, then turn the heat to medium and cook for another 3 minutes to medium rare. Add 2 to 3 minutes per side for well-done steaks. Serve with a green salad, Aji Asado (roasted marinated peppers), and Papas al Horno (roasted potatoes).

If using an electric oven grill, char one side of the steaks on a high grill on a preheated grill pan with the rack as close as possible to the grill element. When browned, turn steaks with tongs and brown the other side. Total cooking time with this method is about 5 minutes per side for medium rare.

Less time is required for gas broilers and outdoor charcoal barbecues. If using the latter, char meat directly on a rack over very hot coals on the hottest part of the barbecue, then move the meat to a cooler area of the rack over the drip pan leaving the barbecue lid open about one inch. Return the meat to the hotter area to char the second side and then move it back over the drip pan.

إخلاء المسؤولية

على الرغم من بذل كل جهد لضمان دقة المعلومات وتحديثها، قد تختلف الاحتياجات الفردية وقد تختلف المتطلبات الغذائية بناءً على الظروف الصحية الشخصية. تحقق دائمًا من ملصقات الطعام ومعلومات المواد المسببة للحساسية قبل تحضير أو تناول أي وصفة. إذا كانت لديك مخاوف صحية معينة، أو حساسية، أو عدم تحمل، أو تتبع نظامًا غذائيًا موصوفًا طبيًا، فاستشر طبيبك العام أو الصيدلي أو أخصائي التغذية المسجل قبل إجراء تغييرات كبيرة على نظامك الغذائي أو نمط حياتك.