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Close-up of a juicy grilled steak with sides of green peppers and fries. Perfect for a mouthwatering meal.
Grill~30 minComplexity

Grilled Sirloin Tenders

Grilled Sirloin Tenders provide 20g protein per 179-calorie serving, offering a beef option for lighter meal days. Stovetop cooking produces 4 portions in quick time, making this a weeknight alternative to ground beef rotations. Use these when you're tracking calories closely but still want whole-muscle protein in your prep rotation.

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Ingredients

4 servings
  • Beef Sirloin, Top(354g)
  • Garlic powder(5g)
  • ½ tsp dried rosemary ($0.25)
  • Thyme, Dried(3g)
  • Paprika, Ground(1g)
  • Mustard powder(1g)
  • Brown sugar(15g)
  • 1 tsp salt ($0.01)
  • 1 Tsp Black Pepper (Coarsely Ground, $0.10)
  • Vegetable oil(15g)

Instructions

  1. 1Pat the sirloin steaks dry with paper towels and let them sit at room temperature for 15 minutes while you prepare the seasoning blend.
  2. 2In a small bowl, combine the garlic powder, thyme, paprika, mustard powder, brown sugar, salt, and black pepper.
  3. 3Rub all sides of the steaks evenly with vegetable oil, then coat generously with the seasoning mixture, pressing gently so it adheres.
  4. 4Heat vegetable oil in a large skillet over medium-high heat for 2–3 minutes until shimmering.
  5. 5Working in batches if needed to avoid crowding, place the steaks in the hot skillet and cook for 4–5 minutes on the first side without moving them, until a golden brown crust forms.
  6. 6Flip the steaks and cook for another 3–4 minutes on the second side until the internal temperature reaches 130–135°F for medium-rare, using a meat thermometer inserted horizontally into the thickest part.
  7. 7Transfer the cooked steaks to a cutting board and let rest for 5 minutes to retain juices.
  8. 8Divide the steaks evenly into 4 airtight containers while still warm, cool to room temperature before sealing, then refrigerate for up to 4 days.

Nutrition — Per Serving

179

calories

20g

protein

9g

fat

Carbohydrates
6g
Saturated fat
0.6g
Sodium
40 mg
Dietary fiber
0.6g

4 servings per batch · ~99g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Grilled Sirloin Tenders have per serving?

Each serving delivers 20g of protein and 179 calories with 9g fat and 6g carbs, providing a lean beef option with controlled calories. The macro breakdown keeps this recipe flexible for both cutting and maintenance phases.

How long does Grilled Sirloin Tenders take to prep?

This quick prep recipe batches 4 servings efficiently on the stovetop for straightforward meal prep. Sirloin tenders cook quickly due to their tenderness, making this one of the faster beef-based options.

Is Grilled Sirloin Tenders good for fat loss?

At 179 calories and 20g protein per serving, this recipe fits fat loss protocols with room to spare on your daily calorie budget. The beef delivers complete amino acids and micronutrients like iron and B12 while staying lean enough for strict deficits.

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