Beefy black and bleu is a popular dish at Applebee’s Grill & Bar that consists of a seasoned and grilled 8 oz sirloin steak topped with crumbled bleu cheese and a blackberry demi-glace sauce. Knowing the calorie count of this indulgent dish can help you make informed choices when dining out.
Total Calories in Beefy Black and Bleu
The total calories in an 8 oz beefy black and bleu at Applebee’s is approximately 930 calories. This is based on the standard recipe and cooking preparation at Applebee’s restaurants.
Calories in Each Component
To understand where these calories come from, we can break down the calories of each component that makes up this dish:
- 8 oz sirloin steak: approximately 640 calories
- Bleu cheese crumbles: approximately 110 calories
- Blackberry demi-glace sauce: approximately 180 calories
Adding up the calories from the steak, cheese, and sauce totals 930 calories for the entire dish.
Calories in 8 oz Sirloin Steak
The foundation of this dish is an 8 oz grilled sirloin steak. According to the USDA, an 8 oz raw sirloin steak contains:
- Calories: 576
- Total fat: 32g
- Saturated fat: 12g
- Protein: 60g
When grilled, the total calories in an 8 oz sirloin increases slightly to approximately 640 calories. This is due to added calories from olive oil or butter typically used when grilling a steak.
Lean Protein
Despite the high calorie count, the sirloin steak provides lean protein that contains less saturated fat than other cuts of beef like ribeye or T-bone steaks.
Calories in Bleu Cheese Crumbles
Crumbled bleu cheese adds creaminess, saltiness, and a punch of flavor to balance the steak. A 1 oz (about 1/4 cup) serving of bleu cheese crumbles contains:
- Calories: 110
- Total fat: 9g
- Saturated fat: 6g
- Protein: 6g
So the approximately 2 oz of bleu cheese atop a beefy black and bleu at Applebee’s contributes about 110 calories to the dish.
High in Saturated Fat
While small in quantity, bleu cheese is high in saturated fat, with 6g per serving. This makes up a substantial portion of the 12g of saturated fat in the 8 oz sirloin steak.
Calories in Blackberry Demi-Glace Sauce
The rich demi-glace sauce flavored with blackberry jam or preserves puts the “black and bleu” in this dish. A common demi-glace recipe contains:
- Beef broth
- Red wine
- Tomato paste
- Butter
- Flour
- Blackberry jam
A 1/2 cup serving of a typical blackberry demi-glace sauce has about:
- Calories: 180
- Total fat: 9g
- Saturated fat: 5g
- Carbs: 16g
- Protein: 2g
The sauce contributes sweetness to balance the savory umami flavors in this dish. However, the butter and flour give it a high calorie count for the small amount drizzled over the steak.
Nutrition Information
Here are the full nutrition facts for a typical beefy black and bleu dish made with an 8 oz sirloin steak, 2 oz bleu cheese crumbles, and 1/2 cup blackberry demi-glace sauce:
| Nutrition Facts | Amount | % Daily Value |
|---|---|---|
| Calories | 930 | 46% |
| Total Fat | 51g | 63% |
| Saturated Fat | 23g | 115% |
| Trans Fat | 1g | |
| Cholesterol | 165mg | 55% |
| Sodium | 1160mg | 49% |
| Total Carbs | 16g | 5% |
| Dietary Fiber | 0g | 0% |
| Sugars | 12g | |
| Protein | 68g |
As you can see, while high in protein, this dish is very high in saturated fat and sodium, coming from the steak, cheese, and sauce. It also lacks fiber and nutrients from vegetables or whole grains.
Ways to Make Beefy Black and Bleu Healthier
If you want to enjoy the delicious flavors of black and bleu while reducing the calorie count, here are some tips:
Choose a Leaner Cut of Steak
Opt for a filet mignon or flank steak instead of a fattier ribeye. Leaner cuts have fewer calories and less saturated fat.
Use Lower-Fat Cheese
Substitute standard bleu cheese crumbles with a reduced-fat variety or lighter blue cheese like gorgonzola.
Lighten Up the Sauce
Make your own demi-glace with beef or vegetable broth as the base instead of oil or butter for a lower calorie sauce.
Increase Vegetables
Add a side salad or steamed vegetables like broccoli or asparagus to add bulk and nutrients without extra calories.
Try Cauliflower Mash
Replace starchy potato sides with low-carb cauliflower mash to cut carbs and calories.
Watch Portion Size
Stick to a 6 oz steak instead of 8 oz to save 70-80 calories. And limit sauce to 2-3 tbsp.
Healthy Beefy Black and Bleu Recipe
To make a lighter version of this dish at home, try this recipe:
Ingredients
- 6 oz flank steak
- 1 tbsp olive oil
- 1⁄4 cup blackberry jam
- 1⁄4 cup balsamic vinegar
- 1⁄4 cup low-sodium beef broth
- 1 tbsp Dijon mustard
- 1 tbsp cornstarch
- 1⁄4 cup crumbled gorgonzola cheese
- Salt and pepper to taste
Instructions
- Season the flank steak with salt and pepper. Heat olive oil in a skillet over medium-high heat. When hot, add steak and cook 4-5 minutes per side until done.
- In a small saucepan, whisk together the blackberry jam, balsamic vinegar, beef broth, Dijon, and cornstarch. Bring to a simmer and cook until thickened, about 3-5 minutes.
- Top cooked steak with reduced sauce and gorgonzola cheese crumbles.
Nutrition
This healthier beefy black and bleu recipe has approximately:
- Calories: 415
- Total fat: 17g
- Saturated fat: 5g
- Carbs: 16g
- Protein: 47g
By using a leaner cut of meat, reduced-fat cheese, and lighter sauce, you can cut over 500 calories and 15g saturated fat compared to a beefy black and bleu at a restaurant!
Conclusion
A beefy black and bleu dish at Applebee’s packs a caloric punch at 930 calories. The bulk of calories come from the steak, followed by the bleu cheese crumbles and blackberry demi-glace sauce. Small adjustments like choosing leaner steak, lowering-fat cheese, and lightening the sauce can make this delicious dish more diet-friendly. Use these tips to enjoy the flavor while limiting calories!
