Kcal Steak Recipes: Seared Steak with Peppery Greens

This kcal steak recipe pairs pan-seared sirloin with tender green beans, savory mushrooms, and a quick Dijon-balsamic pan sauce. It makes two satisfying plates with an estimated 380 kcal per serving; the exact figure varies with the steak’s cut and trimming.

Ingredients

10 oz (280 g) boneless sirloin steak, cut into two steaks about 1 inch (2.5 cm) thick, with visible excess fat trimmed
½ tsp fine salt (3 g), divided
¼ tsp freshly ground black pepper (0.5 g), plus more to taste
2 tsp olive oil (10 ml), divided
8 oz (225 g) green beans, stem ends trimmed
8 oz (225 g) cremini mushrooms, wiped clean and sliced
1 small shallot (about 40 g), finely minced
1 garlic clove (3 g), finely minced
½ cup low-sodium beef broth (120 ml)
1 tsp Dijon mustard (5 g)
1 tsp balsamic vinegar (5 ml)
½ tsp dried thyme (0.5 g), or 1 tsp finely chopped fresh thyme (about 1 g)

Instructions

Prepare the steak and vegetables. Pat the steaks dry with paper towels so the surfaces can brown instead of steaming. Season both sides with the salt and pepper. Trim the beans, slice the mushrooms, and mince the shallot and garlic. Let the steak sit at room temperature while you prepare the vegetables, but do not leave raw meat out for more than two hours.
Cook the vegetables. Heat 1 tsp (5 ml) olive oil in a large, heavy skillet over medium-high heat. Add the green beans and mushrooms in a fairly even layer. Cook for about 6 minutes, stirring or turning the vegetables every minute or two. The mushrooms should release moisture and begin to brown, while the beans turn bright green and become crisp-tender. Transfer the vegetables to a plate and loosely cover them to keep warm.
Sear the steak. Raise the heat to high and add the remaining 1 tsp (5 ml) olive oil. When the oil shimmers, lay the steaks in the pan with space between them. Sear for about 4–5 minutes per side, turning once; avoid pressing down on the meat, which squeezes out juices. Timing varies with thickness and pan heat, so check the center of each steak with an instant-read food thermometer. USDA FSIS lists 145°F (63°C) as the safe minimum internal temperature for whole cuts of beef, followed by a rest of at least 3 minutes. If a steak has not reached that temperature, continue cooking and check again.
Rest the meat. Move the steaks to a clean plate or cutting board and let them rest for 5 minutes. This exceeds the required 3-minute rest. Do not cut into the steaks while they are still in the pan: resting gives the juices time to settle, and a clean plate prevents contact with raw-meat juices.
Make the pan sauce. While the steak rests, lower the heat to medium. Add the shallot to the skillet and cook for about 30 seconds, stirring and scraping up browned bits. Add the garlic and thyme and stir for another 20–30 seconds, just until fragrant. Pour in the broth and balsamic vinegar, then whisk in the Dijon. Simmer for about 1–2 minutes, scraping the pan, until the sauce is glossy and slightly reduced. If the skillet is very hot, take it off the burner briefly before adding the broth to reduce splattering.
Finish and serve. Return the beans and mushrooms to the pan and toss them through the sauce until hot, about 30 seconds. Taste the vegetables and sauce, then adjust with a little black pepper or salt if needed. Slice the steak across the grain or serve the steaks whole, with the vegetables and sauce alongside. Spoon any juices collected on the resting plate over the meat.

Tips

Dry the steak well. Moisture on the surface delays browning, so pat the meat dry just before seasoning. If the steaks are damp from their packaging, give them an extra moment with a clean paper towel. A hot, dry surface also helps the meat release from the skillet once a crust forms; if it sticks, give it another short moment rather than tugging at it.
Use a thermometer rather than color alone. Steak thickness, starting temperature, and the skillet all affect cooking time. Insert an instant-read thermometer from the side into the center of each steak, especially if one is thicker than the other. The safe-minimum temperature is the target in this recipe; take account of the required rest and do not rely on a visual guess.
Choose an easy substitute if needed. Flat iron, top sirloin, or strip steak can stand in for sirloin if cut to a similar thickness. Leaner cuts may cook faster and can become chewy if left in the pan too long, so check them early. If cremini mushrooms are unavailable, use white button mushrooms; they are milder but work in the sauce just as well.
Keep the pan from crowding. A wide skillet gives the mushrooms room to brown and lets the steak sear instead of steam. If your pan is smaller than 12 inches (30 cm), cook the vegetables in two batches and keep them warm while the steak cooks. Avoid adding extra oil by default; the measured amount is enough for a well-heated skillet.

Serving Suggestions

For a simple meal that stays close to the recipe’s estimated kcal figure, serve the steak and vegetables as written, with the pan sauce divided between the plates. A squeeze of lemon or a handful of chopped parsley can brighten the sauce without changing its character much. A small side salad of crisp lettuce, cucumber, and radishes also pairs well; dress it lightly so the plate does not become overly rich.

If you want a more substantial dinner, add a measured serving of boiled potatoes, brown rice, or crusty bread to catch the sauce. Those additions increase the calories per serving, so include them when estimating the total for your meal. For a dinner with several sides, keep the steak sliced and the vegetables warm in the skillet only briefly; prolonged holding can soften the beans and overcook the meat.

Variations

Use a different steak cut. A small flat iron steak gives a similarly beefy result, while tenderloin is softer and usually leaner but may cost more. Flank steak also works, but it is best cooked as one piece and sliced thinly across the grain after resting. Since different cuts vary in thickness and fat, use the thermometer rather than copying the sirloin cooking time exactly.

Change the vegetables. Broccoli florets, asparagus, or sliced bell pepper can replace the green beans. Cut firm vegetables into small, similar-sized pieces so they cook in the same general time; asparagus may need less time, while broccoli may need a splash of water and a lid for a minute or two to soften. You can keep the mushrooms or replace them with additional vegetables, though the sauce will have fewer browned mushroom notes.

Make the sauce sharper or more herby. Add another ½ tsp (2.5 g) Dijon for extra tang, or finish with 1 tsp (5 ml) lemon juice for a brighter flavor. Fresh rosemary can replace thyme, but use about ½ tsp finely chopped because its flavor is stronger. If you do not have balsamic vinegar, use red wine vinegar; the sauce will be sharper and less sweet, so start with ½ tsp (2.5 ml) and add more only after tasting.

Adjust the sauce consistency. For a lighter, broth-forward sauce, simmer it only until hot and combined. For a more concentrated flavor, let it reduce for an extra minute, keeping in mind that it will taste saltier as it reduces. Avoid adding cream or a large knob of butter if you want to keep the calorie estimate close to the one given; those additions change both the texture and the total.

Storage and Reheating

Refrigerate leftovers within 2 hours of cooking, in a shallow airtight container. Store the steak separately from the vegetables if convenient; separating them makes it easier to reheat the meat gently without making the beans too soft. Cooked steak, vegetables, and sauce keep for 3–4 days in the refrigerator. For longer storage, freeze portions in a freezer-safe container for up to 2–3 months for best quality, then thaw overnight in the refrigerator.

For the best texture, reheat sliced steak and vegetables in a covered skillet over low heat with a spoonful of broth or water. Warm them until steaming hot, stirring the vegetables once or twice. You can also microwave a portion in a covered, microwave-safe dish in short intervals, stirring the vegetables and checking the steak between intervals. USDA FSIS recommends reheating leftovers to 165°F (74°C); use a food thermometer to check. The steak may cook further during reheating, so leftover slices will not stay as pink as freshly cooked steak.

Frequently Asked Questions

How many kcal are in one serving? This recipe is estimated at about 380 kcal per serving, based on two portions and the listed amounts of sirloin, oil, vegetables, broth, and sauce ingredients. It is an estimate, not a fixed value: the cut’s fat content, how much visible fat is trimmed, and the exact steak weight can all change the result. Rice, potatoes, bread, or other sides should be counted separately.

Can I cook the steak to a lower temperature? This recipe gives the USDA FSIS safe minimum for whole cuts of beef: 145°F (63°C), followed by a rest of at least 3 minutes. If you choose a different doneness, understand that it may be below that safe minimum. A thermometer is more reliable than judging doneness by pressing the steak or cutting into it.

Can I make this without a cast-iron skillet? Yes. A stainless-steel or other heavy-bottomed skillet works well if it is large enough to hold the steaks without crowding. Nonstick pans can work too, but they may brown less deeply and should only be heated according to their manufacturer’s guidance. Whatever pan you use, preheat it before adding the steak and use a thermometer to check doneness.

Can I prepare any part ahead? You can trim the beans, slice the mushrooms, and mince the shallot and garlic several hours ahead, then refrigerate them in covered containers. You can also mix the broth, Dijon, and vinegar ahead of time. For the best sear, pat and season the steaks shortly before cooking rather than leaving salted meat uncovered in the refrigerator for an extended period.

What should I do if the sauce tastes too sharp? Stir in a tablespoon of broth (15 ml) and taste again; a little extra broth softens the vinegar and mustard without masking them. If it tastes flat instead, add a small pinch of salt or a few drops of balsamic vinegar. Make changes gradually because the sauce is small in volume and becomes more concentrated as it simmers.

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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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