Flank steak is a cut of beef taken from the lower abdominal muscles of the cow, located near the flank area. It is known for its long, grainy texture, which makes it ideal for marinating and grilling. This lean cut has a rich beef flavor but can be tough if not prepared correctly. It is often used in dishes like fajitas, stir-fries, and grilled steak sandwiches.
The history of this steak dates back to traditional butchering practices where it was considered a tougher, less expensive cut of meat. Over time, its popularity grew due to its flavor and versatility, especially in cuisines that emphasize grilling or barbecuing.
Nutritional Profile of Flank Steak
Our steak is a nutrient-dense cut of beef, offering a variety of essential nutrients while being relatively lean. Below is a breakdown of the macronutrients, vitamins, and minerals found in flank steak, as well as its health benefits.
Macronutrient Breakdown
A 3-ounce (85 grams) serving of cooked flank steak typically contains the following macronutrient profile:
- Calories: 180-220 kcal
- Protein: 23-25 grams
- Fat: 9-11 grams
- Saturated Fat: 3-4 grams
- Monounsaturated Fat: 4-5 grams
- Polyunsaturated Fat: 0.5 grams
- Carbohydrates: 0 grams (Flank steak is naturally free of carbohydrates)
The protein content in flank steak makes it an excellent choice for muscle repair and growth, while the moderate fat content contributes to satiety and overall energy levels.
Vitamins and Minerals
Flank steak is also rich in several important vitamins and minerals:
- Iron: 2-3 milligrams (approximately 12-15% of the daily recommended intake)
- Flank steak is an excellent source of heme iron, which is highly bioavailable and supports red blood cell production and overall energy levels.
- Vitamin B12: 1.5-2 micrograms (approximately 25-33% of the daily recommended intake)
- Essential for nerve health, DNA synthesis, and the formation of red blood cells.
- Zinc: 4-6 milligrams (about 30-50% of the daily recommended intake)
- Plays a vital role in immune function, wound healing, and protein synthesis.
- Niacin (Vitamin B3): 4-5 milligrams (about 25% of the daily recommended intake)
- Supports healthy skin, digestion, and nerve function.
- Phosphorus: 200-250 milligrams (about 20-30% of the daily recommended intake)
- Important for bone health, energy production, and cellular function.
- Selenium: 20-30 micrograms (about 25-40% of the daily recommended intake)
- Acts as an antioxidant, protecting cells from oxidative stress.
Health Benefits of Eating Flank Steak
- High-Quality Protein Source
Flank steak is an excellent source of lean protein, essential for building and repairing muscle tissue. This makes it a great option for athletes, bodybuilders, and anyone looking to increase their protein intake for health and fitness purposes. - Supports Immune Function
Rich in zinc and B vitamins, particularly B12, flank steak plays a significant role in immune health. Zinc supports proper immune function, while vitamin B12 is necessary for the production of white blood cells and maintaining a healthy immune system. - Promotes Healthy Blood and Energy Levels
The iron content in flank steak supports the production of red blood cells, preventing iron deficiency anemia, and improving oxygen transport throughout the body. It also helps maintain energy levels by supporting the body’s metabolism. - Good for Bone Health
With its high levels of phosphorus and zinc, flank steak helps maintain strong bones and teeth. Phosphorus works in tandem with calcium to promote bone density, while zinc contributes to bone healing and repair. - Boosts Skin and Nerve Health
Flank steak’s B vitamins, including niacin and vitamin B12, help support skin health and the nervous system. Niacin aids in cell repair and can promote smooth, youthful skin, while B12 plays an essential role in maintaining healthy nerve function. - Weight Management
Due to its high protein content and relatively low fat content, flank steak can contribute to weight management by promoting satiety and helping to control hunger cravings. A higher protein intake can also help boost metabolism and increase fat burning.
Selecting the Best Flank Steak
When selecting flank steak, the goal is to choose a cut that is tender, flavorful, and of high quality. Below are key factors to consider when choosing the best flank steak, as well as the differences between grass-fed and grain-fed options, and where to buy it.
Recognizing Quality Cuts
To ensure you’re buying a good-quality flank steak, consider the following tips:
- Color:
High-quality flank steak should have a deep, rich red color with little to no brown discoloration. A pale or grayish color may indicate that the meat is old or has been improperly stored. - Marbling:
Look for fine marbling (fat interspersed within the muscle). A good cut of flank steak will have a modest amount of marbling, which adds flavor and tenderness to the meat. However, excessive marbling might indicate a higher fat content, which could impact the flavor profile. - Texture:
The texture of the steak should be firm, with long, visible muscle fibers. A tender piece of flank steak will give slightly to pressure but not feel soft or mushy. - Thickness and Shape:
A good flank steak will be uniform in thickness, ideally about 1 to 1.5 inches thick. If the steak is unevenly cut, it may cook inconsistently. - Smell:
Fresh the steak should have a clean, meaty scent. Avoid any cuts that have an off or sour odor, as this could be a sign of spoilage.
Grass-Fed vs. Grain-Fed Options
When deciding between grass-fed and grain-fed flank steak, there are some key differences that affect the flavor, nutritional content, and environmental impact of the meat:
- Grass-Fed Steak:
- Flavor: Grass-fed flank steak has a leaner, more robust, and earthy flavor. The taste tends to be more “beefy” compared to grain-fed steak.
- Nutritional Benefits: Grass-fed beef is often higher in omega-3 fatty acids and conjugated linoleic acid (CLA), which have been linked to a variety of health benefits, including reduced inflammation and improved heart health.
- Environmental Impact: Grass-fed beef is generally considered more sustainable, as it involves less intensive farming practices and allows for more natural grazing.
- Texture: Grass-fed steak tends to be leaner and can be a little tougher than grain-fed beef. It’s often best when marinated or cooked slowly to help tenderize the meat.
- Grain-Fed Flank Steak:
- Flavor: Grain-fed beef tends to have a milder flavor and is often described as “sweeter” due to the corn or grain-based feed.
- Nutritional Benefits: While grain-fed beef is typically higher in fat and calories, it also has more marbling, which contributes to a richer flavor and juicier texture.
- Environmental Impact: Grain-fed beef is typically produced on feedlots, where cattle are given grain-based diets to fatten them up quickly. This method is more resource-intensive, requiring significant amounts of water and grain.
- Texture: Grain-fed flank steak is usually more tender due to its higher fat content, making it a good option for grilling or broiling with minimal preparation.
Where to Buy Flank Steak
Flank steak can be found at a variety of retailers, but the quality and source can vary. Here are some of the best places to buy it:
- Local Butcher Shops:
- Purchasing from a local butcher often provides the best quality beef, as butchers can help guide you to the freshest cuts. They can also provide recommendations on preparation and cooking methods. Many local butchers offer a choice between grass-fed and grain-fed options.
- Grocery Stores:
- Large supermarkets and chain grocery stores usually carry flank steak in the fresh meat section. Look for stores that prioritize high-quality or organic meats. Many larger grocery stores offer both grass-fed and grain-fed options, but the selection may be limited depending on the store.
- Farmers’ Markets:
- Farmers’ markets often feature locally raised, grass-fed beef from sustainable farms. Buying from a farmers’ market allows you to ask questions about how the cattle were raised, and you may even get a better deal on high-quality meat.
- Online Retailers:
- For convenience, several online retailers specialize in delivering high-quality meat directly to your door. Websites like ButcherBox, Crowd Cow, and Snake River Farms offer both grass-fed and grain-fed beef options, with a focus on sustainability and ethical sourcing. This is an excellent option for those looking for premium cuts.
- Warehouse Clubs:
- Membership-based warehouse clubs like Costco or Sam’s Club typically offer large cuts of beef at competitive prices. They often carry high-quality, grain-fed beef, and in some cases, grass-fed options are available.
Here’s a detailed guide on how to prepare flank steak, covering the three key steps: trimming and cleaning, marination, and tenderizing techniques.
How to Prepare Flank Steak
Flank steak is a flavorful, lean cut of beef that is perfect for grilling, broiling, or pan-searing. However, due to its leanness, it can be a little tougher than other cuts, so preparation is key to making it tender and juicy. Below is a step-by-step guide to preparing flank steak, from trimming to marinating and tenderizing.
1. Preparing the Cut: Trimming and Cleaning
Flank steak is typically sold with some excess fat on the outside. Although this fat is not edible, a small amount can be left for flavor during cooking.
2. Marination: Why and How to Do It
Why Marinate?
Marinating flank steak not only adds flavor but also helps to tenderize the meat. Since flank steak is a lean cut, marination can introduce moisture and break down the muscle fibers, making the steak more tender and juicy when cooked.
How to Marinate:
- Choose your marinade: A basic marinade should include acid (like vinegar, lemon juice, or wine), fat (like olive oil), and seasonings (garlic, herbs, and spices). The acid helps break down the fibers, while the fat locks in moisture, and the seasonings add flavor.Example marinade:
- ¼ cup olive oil
- 2 tablespoons soy sauce
- 2 tablespoons balsamic vinegar or lemon juice
- 3 cloves garlic (minced)
- 1 tablespoon honey or brown sugar (optional for sweetness)
- 1 teaspoon dried rosemary or thyme
- Salt and pepper to taste
- Marinate the steak: Place the cleaned and trimmed flank steak in a resealable plastic bag or shallow dish. Pour the marinade over the steak, ensuring it is evenly coated. Seal the bag or cover the dish, then refrigerate for at least 1 hour, but preferably 4-6 hours. For even better results, marinate the steak overnight.
- Do not over-marinate: Marinating for too long (more than 12-24 hours) can sometimes result in a mushy texture, as the acid breaks down the meat too much.
3. Tenderizing Techniques
In addition to marination, there are a few methods you can use to further tenderize flank steak:
- Use a Meat Mallet: If you want to ensure the steak is as tender as possible, use a meat mallet or tenderizer to pound the steak gently. This technique breaks down the muscle fibers, making the meat more tender. Place the steak between two sheets of plastic wrap or parchment paper to prevent splattering, then gently pound it with the mallet until it’s about ½ inch thick.
- Slice Against the Grain: One of the most important techniques for ensuring flank steak is tender is how you slice it. Flank steak has long muscle fibers, which can make it tough if you cut along the grain. To maximize tenderness, always slice against the grain (perpendicular to the muscle fibers). This will shorten the muscle fibers and make the steak easier to chew.
- Salt Before Cooking: Salting the steak 30-60 minutes before cooking can also help tenderize the meat. The salt draws moisture out of the steak initially, but then reabsorbs it along with the seasonings, helping the steak stay moist and flavorful.
Cooking Flank Steak Perfectly
Flank steak, when cooked properly, can be incredibly flavorful and tender. However, because it is lean and fibrous, it’s important to follow the right techniques to avoid overcooking and ensure the steak remains juicy and tender.
1. Best Cooking Methods: Grilling, Broiling, Pan-Searing
Flank steak is versatile and can be cooked using several methods, each offering its own benefits. The three best cooking methods for flank steak are grilling, broiling, and pan-searing.
- Grilling:Grilling is one of the most popular ways to cook flank steak because it imparts a smoky flavor and beautiful grill marks. Here’s how to do it:
- Preheat your grill to high heat (450–500°F or 232–260°C).
- Place the marinated steak on the grill and cook for 4-6 minutes per side, depending on the thickness of the steak and your preferred level of doneness.
- For a medium-rare steak, the internal temperature should be about 130–135°F (54–57°C).
- Broiling:Broiling is a great option if you don’t have access to a grill but still want that charred, caramelized flavor. This method uses high, direct heat from above, similar to grilling.
- Preheat your broiler on high heat, and position the oven rack about 4-6 inches from the heating element.
- Place the steak on a broiler pan and cook for about 5-7 minutes per side.
- For medium-rare doneness, aim for an internal temperature of 130–135°F (54–57°C).
- Pan-Searing:If you prefer to cook indoors, pan-searing is an excellent method that still produces a flavorful crust. It’s perfect for colder weather or when a grill isn’t available.
- Heat a heavy skillet (preferably cast iron) over medium-high heat until it is very hot.
- Add a small amount of oil (like vegetable oil or clarified butter) to the pan.
- Sear the steak for about 4-5 minutes per side for a medium-rare steak, adjusting for the thickness of the cut.
- If desired, finish cooking in the oven at 350°F (177°C) for an additional 5 minutes to reach the perfect internal temperature.
2. Ideal Cooking Temperatures
Getting the right internal temperature is crucial for cooking flank steak to your preferred level of doneness. Use a meat thermometer to check the internal temperature, as this is the most accurate method to avoid overcooking.
- Rare: 120–125°F (49–52°C)
- Medium-rare: 130–135°F (54–57°C) – Recommended for flank steak for optimal tenderness.
- Medium: 140–145°F (60–63°C)
- Medium-well: 150–155°F (66–68°C)
- Well-done: 160°F (71°C) and above
Remember, flank steak is best when cooked to medium-rare or medium to ensure it remains tender and juicy. Cooking it any longer can make it tough.
Summary of Key Steps for Cooking Flank Steak:
- Choose the Right Cooking Method: Grill, broil, or pan-sear for the best flavor.
- Monitor Cooking Temperature: Aim for 130–135°F (54–57°C) for medium-rare.
- Rest the Steak: Let it rest for 5-10 minutes after cooking.
- Slice Against the Grain: Always slice perpendicular to the muscle fibers for maximum tenderness.
FAQs About Flank Steak
- What is the best way to tenderize flank steak?
Marinating with acidic ingredients like lime juice or vinegar helps break down the muscle fibers, making the meat tender and flavorful. - Can flank steak be used for tacos?
Absolutely! Flank steak’s bold flavor and lean texture make it an excellent choice for tacos. - Is flank steak healthy?
Yes, it’s high in protein and essential vitamins like B12 while being relatively low in fat. - How long should I cook flank steak?
Depending on the method, flank steak cooks quickly—typically 4–5 minutes per side for medium-rare when grilled.
Conclusion: Final Thoughts on Enjoying Flank Steak
Flank steak is more than just a cut of beef—it’s a versatile, flavorful option that can elevate a variety of dishes. Its bold taste and adaptability make it a favorite among chefs and home cooks alike. Whether you’re grilling, broiling, or stir-frying, the key to unlocking its full potential lies in proper preparation.
As you explore recipes and techniques, flank steak can become the centerpiece of memorable meals, from hearty fajitas to elegant salads. s way to bring bold, beefy flavors to your table.