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| Ingredients | How to cook T-bone steak

How to cook T-bone steak

T-bone steak is the perfect steak for grilling on the BBQ. They are tender, rich, and flavoursome and give you the best of two delicious steaks with a small eye of fillet on one side of the bone and sirloin on the other. The intact bone gives this steak great eye appeal when serving with your favourite BBQ accompaniments.

The cut

This steak is named due to its ‘T’ bone shape. It provides two different textures and flavours featuring a tender fillet muscle on the smaller side and a juicy sirloin on the other.

How to cook

Best cooking methods – BBQ, Pan Fry

T-bone steak is best char-grilled over a hot BBQ. Cook on one side until the first sign of moisture appears, then turn the steaks once and cook until you have your desired degree of doneness.

BBQing

Preheat the barbecue or grill to high heat. Season the steaks liberally with salt and pepper and place onto the hot grill and cook for 1–2 minutes before turning 45 degrees and cooking for a further couple of minutes until you have charred grilled marks in a grid pattern.

Turn the steak over and repeat on the other side. For a perfect medium rare the steak should be 40°C in the centre. If you prefer your steak a little more cooked, simply move to a cooler part of the grill and cook for a further few minutes.

Remove from the grill, cover with foil and leave to rest for around 10 minutes to allow the meat to relax.

Pan Frying

Remove your beef T-bone steaks out of the packaging, pat dry and bring to room temperature. Preheat a heavy-based frying pan until it sizzles when you add a drop of oil. Season the meat just prior to cooking.

Ensuring that you don't overcrowd the cooking base, cook over high heat turning the steak only once after a crust has formed, reduce heat to medium when the crust has formed. Cook 5 to 6 minutes each side for medium-rare. Leave to rest in a warm place at least 5 minutes before carving.

Nutritional information

Summary:
  • Good source of Protein
  • Good source of Vitamin B12, and Zinc
  • Source of Iron
  • Low Sodium
Nutrient Composition:

T-Bone, Raw, Lean (100g)

  • Energy: 611kJ
  • Energy: 145kcal
  • Protein: 20.9g
  • Total Fat: 7.0g
  • Saturated Fat: 2.5g
  • Polyunsaturated Fat: 2.4g
  • Omega 3: 0.093g
  • Monounsaturated Fat: 2.8g
  • Cholesterol: 53.9mg
  • Sodium: 47mg
  • Iron: 1.6mg
  • Zinc: 2.8mg
  • Vitamin B12: 0.7ug
  • Vitamin D3: 0.19ug
  • 25-OH Vitamin D3: 0.134ug
  • Selenium: 3.0ug

Consider nutrition information of other ingredients added while cooking.

Source: The Concentration of Selected Nutrients in New Zealand Beef and Lamb Cuts and Offal Items, 2nd edition. Massey University, May 2013.

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