How many calories are in Pan Seared Steak with Sweet Potato and Stewed Asparagus?
Pan Seared Steak with Sweet Potato and Stewed Asparagus has about 477 calories per serving based on the current ingredient list and serving size on this page.
InternationalDinnerGluten FreeHigh Protein30 Minute MealsPost-Workout MealsBalanced Meals
Pan Seared Steak with Sweet Potato and Stewed Asparagus
Pan Seared Steak with Sweet Potato and Stewed Asparagus is a Dinner international recipe with 477 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
477 kcal
Total Time
30 min
Servings
1
Protein
37 g
About This Recipe
The story behind Pan Seared Steak with Sweet Potato and Stewed Asparagus
Pan Seared Steak with Sweet Potato and Stewed Asparagus is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around beef, sweet potato, and asparagus.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 477 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 30 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Pan Seared Steak with Sweet Potato and Stewed Asparagus worth coming back to.
Ingredients
- Beef150 g
- Sweet Potato1 medium (180 g)
- Asparagus3/4 cup (105 g)
- Garlic1/2 clove (2 g)
- Thyme1/4 tablespoon (1 g)
- Oil1/2 tablespoon (5 ml)
Instructions
- 1
Step 1
Cut the sweet potato into not so thick slices and place in a pot filled with boiling water. Boil for 8-10 minutes and drain.
- 2
Step 2
Separately, season the beef with garlic powder, salt to taste and thyme.
- 3
Step 3
Cut off the ends of the asparagus.
- 4
Step 4
Place a large pan over high heat. Once heated, add the oil, spread and add the beef along with the sweet potatoes.
- 5
Step 5
Cover the pan and cook for 2 minutes per side. If necessary, add a little water. Turn off.
- 6
Step 6
Serve hot.
Nutrition Snapshot
Macros and micros at a glance
55/ 100
Forkd Score · Moderate
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
477
Protein
37g
Carbs
41.4g
Fat
14.5g
Fiber
7.8g
Micronutrients
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Vegetarian
No
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Pan Seared Steak with Sweet Potato and Stewed Asparagus can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Pan Seared Steak with Sweet Potato and Stewed Asparagus
How long does Pan Seared Steak with Sweet Potato and Stewed Asparagus take to make?
Pan Seared Steak with Sweet Potato and Stewed Asparagus takes about 30 minutes from start to finish. That is roughly about 30 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Pan Seared Steak with Sweet Potato and Stewed Asparagus?
Most ingredients in Pan Seared Steak with Sweet Potato and Stewed Asparagus can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Pan Seared Steak with Sweet Potato and Stewed Asparagus?
Pan Seared Steak with Sweet Potato and Stewed Asparagus can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Pan Seared Steak with Sweet Potato and Stewed Asparagus?
Yes, Pan Seared Steak with Sweet Potato and Stewed Asparagus generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Pan Seared Steak with Sweet Potato and Stewed Asparagus?
Reheat Pan Seared Steak with Sweet Potato and Stewed Asparagus gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Pan Seared Steak with Sweet Potato and Stewed Asparagus up or down?
Yes. Pan Seared Steak with Sweet Potato and Stewed Asparagus is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Pan Seared Steak with Sweet Potato and Stewed Asparagus?
A large skillet, saucepan, or sheet pan works well for Pan Seared Steak with Sweet Potato and Stewed Asparagus. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Pan Seared Steak with Sweet Potato and Stewed Asparagus is cooked properly?
Pan Seared Steak with Sweet Potato and Stewed Asparagus is ready when the beef is fully cooked through, no pink in the center for meat, opaque and flaky for fish, and set for eggs. Checking the thickest part with a thermometer or a clean cut is the most reliable test.
Is Pan Seared Steak with Sweet Potato and Stewed Asparagus suitable for vegetarians?
No. Pan Seared Steak with Sweet Potato and Stewed Asparagus is not vegetarian as written because it includes Beef.
Is Pan Seared Steak with Sweet Potato and Stewed Asparagus gluten-free?
Yes. Pan Seared Steak with Sweet Potato and Stewed Asparagus is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Pan Seared Steak with Sweet Potato and Stewed Asparagus?
Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Pan Seared Steak with Sweet Potato and Stewed Asparagus ahead of time?
Pan Seared Steak with Sweet Potato and Stewed Asparagus can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Pan Seared Steak with Sweet Potato and Stewed Asparagus for my calorie or macro goals?
Pan Seared Steak with Sweet Potato and Stewed Asparagus already lands in a fairly high-protein range at about 37 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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