Pan-seared T-bone with garlic and rosemary
Pan-seared T-bone with garlic and rosemary is a classic, hearty steak dish featuring a T-shaped cut of beef cooked to a golden-brown crust and infused with aromatic garlic and rosemary. It typically includes a high-quality T-bone steak, fresh garlic cloves, sprigs of rosemary, butter, and olive oil. This preparation is a staple in Western cuisine, particularly popular in American and Italian steakhouses.
🍽️ Nutrition at a glance
This dish is very high in protein and fat, with virtually no carbohydrates, making it a keto-friendly option. It is an excellent source of iron, zinc, and B vitamins, especially B12, with a typical serving containing approximately 500-700 calories depending on the steak's thickness and added fats.
Nutrition breakdown
| Calories | 620 kcal |
| Protein | 56 g |
| Carbs | 1 g |
| Fat | 44 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 150 mg |
| Iron | 6.5 mg |
| Zinc | 12 mg |
| Vitamin B12 | 5.8 mcg |
| Niacin (B3) | 14 mg |
| Selenium | 52 mcg |
| Phosphorus | 450 mg |
| Potassium | 680 mg |
| Vitamin B6 | 1.1 mg |
Per 1 T-bone steak (approx. 340 g, cooked) · estimated, varies by recipe
💡 What's interesting
The T-bone cut is unique as it contains two distinct muscles—the strip and the tenderloin—separated by a T-shaped bone, offering varied textures in one steak. Nutritionally, the rosemary and garlic are not just for flavor; they contain antioxidants that may help mitigate some of the oxidative compounds formed during high-heat cooking.
