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The word steak originates from the Scandinavian word steik, meaning a thick chunk of meat for grilling. 

What makes steaks special and expensive? It’s the muscle tissue of an animal that does not get any exercise, usually 8% of the total muscle tissue of an animal. Little to no exercise mean tender meat when cooked with good marbling. The end result is an extremely juicy and flavorful cut of meat when cooked.

There are many cuts of steaks available in the market and the popular ones are: Ribeye, New York Strip and T-Bone steak.


  • Choice of Steak (Rib-eye, New York Strip or T-Bone) – 300 G
  • Freshly Ground Rock – salt and peppercorns to season
  • Extra – Virgin Olive oil to coat the steak (prior to cooking)
  • Butter for basting – 70 g


  1. Season the steak with freshly ground rock-salt and peppercorns.
  2. Drizzle olive oil onto the meat prior to cooking, heat a heavy skillet well.
  3. Sear one side of the meat and leave undisturbed for 3-5 minutes depending on required doneness (Rare, Medium or Well-done).
  4. Check for the brown crust and caramelization on the surface in contact with the pan. Flip the steak and cook for 2-4 minutes more.
  5. Once cooked allow the steak to cool for 10-15 minutes.
  6. Slice the steak against the grain of the meat and  enjoy with mashed potatoes and vegetables.

How do we know if the steak is done to rare, medium or well-done without a meat thermometer?

Press the steak being cooked with your finger to see how much the meat bounces back. The reference is if you join thumb and middle finger and feel the stiffness of the base of the thumb as shown in the video for Rare Steak’s doneness.

Thumb and ring finger for Medium Steak.

Thumb and little finger for Well- done.

Please click on the link to view that specific part of the video which explains this ( )

A rare steak is pink inside when cut and the red liquid coming out of it is not blood, it is a muscle protein called myoglobin.

Steak is usually eaten with a side dish of starch (often mashed potatoes ) and veggies such as Glazed carrots  or Asparagus.  

Nutritious Value

Average Calories of a cooked Steak of 100 Grams

Note: Fat calorie can vary according to the fat content

  • Total Cal 200
  • Fat 10g
  • Saturated fat – 4g
  • Monounsaturated fat -5g
  • Polyunsaturated fat – 0g
  • Cholesterol – 73mg
  • Protein 24g
  • Sodium -60mg

Other Cooking Tips

  1. Do not keep turning the steaks in the pan while cooking, leave it undisturbed to get a good searing and         caramelization on the surface. 
  2. Basting with melted butter can bring better caramelization and crust on the steak.
  3. Do not overcook the steak that has  good amount of fat- cook only in moderate heat and watch. The rendered   fat can fry up the steak and you will have a fried piece of meat rather than seared.
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