
Grilled Skirt Steak
This Grilled Skirt Steak delivers 26g protein and 242 calories per serving, stretched across 8 portions for maximum batch efficiency. Quick stovetop searing locks in protein-to-calorie ratio without breading or added fats. Scale this across multiple prep days to maintain lean beef in your weekly rotation while minimizing cooking frequency.
Ingredients
- •Beef Skirt Steak(907g)
- •1 teaspoon kosher salt
- •½ teaspoon freshly cracked black pepper
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Soy Sauce, Low Sodium(80g)
- •Garlic(10g)
- •Red pepper flakes(5g)
Instructions
- 1Pat the beef skirt steak dry with paper towels, then season all over with salt and pepper. In a shallow dish, combine the olive oil, soy sauce, minced fresh garlic, and red pepper flakes. Add the steak, turn to coat thoroughly, and let marinate at room temperature for 30 minutes.
- 2Heat a large cast-iron skillet or heavy-bottomed pan over medium-high heat for 2–3 minutes until very hot. Lightly oil the cooking surface.
- 3Remove the steak from the marinade, allowing excess to drip off, and place it in the hot skillet. Cook for 3–4 minutes without moving it until a dark crust forms and the underside is charred. Flip and cook the second side for 3–4 minutes until the internal temperature reaches 130°F (medium-rare) when checked with an instant-read thermometer.
- 4Transfer the steak to a cutting board and let it rest for 10 minutes to redistribute juices.
- 5Thinly slice the rested steak against the grain.
- 6Divide the sliced steak evenly into 8 airtight containers while still warm, allowing it to cool completely before sealing. Refrigerate for up to 4 days, or freeze for up to 3 months.
Nutrition — Per Serving
242
calories
26g
protein
14g
fat
- Carbohydrates
- 2g
- Saturated fat
- 6.8g
- Sodium
- 409 mg
- Dietary fiber
- 0.3g
8 servings per batch · ~133g each
Macro data sourced from USDA FoodData Central
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How much protein does Grilled Skirt Steak have per serving?
Each serving contains 26g of protein and 242 calories with 14g fat and 2g carbs, delivering high protein density from a flavorful cut. The 8 servings per batch make this efficient for spreading across multiple meals throughout the week.
How long does Grilled Skirt Steak take to prep?
This quick prep recipe yields 8 servings in a single stovetop batch, maximizing meal prep efficiency with minimal active cooking time. Skirt steak cooks fast when sliced correctly, getting you from raw to portioned in under 15 minutes total.
Is Grilled Skirt Steak good for muscle gain?
At 26g protein and 242 calories per serving, skirt steak is a nutrient-dense choice for muscle gain phases where you need quality protein from whole foods. The higher fat content supports hormone production while the protein fuels muscle protein synthesis post-workout.
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