American · Dinner
Grilled T-Bone Steak (High-Protein)
A grilled bone-in T-bone steak seasoned with garlic, rosemary, and black pepper, seared over high heat for a crusted exterior and pink center. Served with black beans and a spinach salad dressed in olive oil and lemon juice for a protein-forward American plate.
$12
15 minsPrep
14 minsCook
29 minsTotal
MediumLevel
Nutrition per serving
789Calories
52.1gProtein
49.3gFat
31.8gCarbs
1.4gSugar
9.7gFiber
1458mgSodium
175mgChol
15.9gSat Fat
1142mgPotassium
108mgCalcium
4.2mgIron
2.1mcgVitamin B12
18mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pat the T-bone steak dry and rub all over with garlic, rosemary, black pepper, and salt.
2
Grill
Sear the steak on a very hot grill over high heat for 4 to 5 minutes per side until a dark crust forms and the internal temperature reaches 130°F.
3
Rest
Move the steak to a board and rest 10 minutes.
4
Toss
Dress the spinach with lemon juice and the remaining olive oil in a bowl until glistening.
5
Plate
Warm the black beans for 3 minutes, then plate the rested steak with beans and spinach salad.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 18 oz509g bone-in T-bone steak
- 4 cloves4 cloves garlic
- 2 tbsp2 tbsp fresh rosemary
- 2 tsp2 tsp coarse black pepper
- 1 tsp1 tsp salt
- 2 tbsp30ml olive oil
- 11 oz311g cooked black beans
- 4 oz120g fresh spinach
- 2 tbsp30ml lemon juice
- 2 tsp10ml olive oil for salad
