Introduction
Flank steak is a flavorful and versatile cut of beef that can be tricky to cook correctly. It’s a lean cut that can easily become tough and chewy if not prepared correctly. However, if you follow a few simple steps and use the right techniques, you can easily cook a delicious and tender steak that your family and friends will love.
In this article, we’ll provide you with a step-by-step guide to cooking a flank steak perfectly, along with some great seasoning recipes, grilling tips, and budget-friendly options. We’ll also highlight the health benefits of this tasty cut of meat and provide you with a nutritious recipe to try at home.
Step-by-Step Guide
When it comes to cooking a flank steak, preparation is essential. You want to make sure that the steak is marinated for at least a few hours, and that you’ve selected the right cooking method. Here are the steps that you should follow:
Preparation:
1. Start by trimming the excess fat from the steak and scoring it with a sharp knife on both sides. This will help the steak absorb the flavors of the marinade.
2. Prepare the marinade of your choice and add it to the steak in a sealed container. Allow the steak to marinate for at least 2-3 hours, or overnight for best results.
Cooking:
1. Preheat your oven or grill to a high temperature, around 400 degrees Fahrenheit.
2. Remove the steak from the marinade and pat it dry with a paper towel to remove any excess moisture.
3. Season the steak with your preferred seasonings, such as salt, pepper, garlic powder, or any other herbs or spices you like.
4. Place the steak on the grill or in the oven and cook for around 6-7 minutes on each side for a medium-rare steak. Adjust the cooking time to your desired level of doneness.
5. Remove the steak from the grill or oven and allow it to rest for a few minutes to let the juices settle before slicing and serving.
Tips and Tricks:
1. Use a meat thermometer to make sure that the steak is cooked to your desired level of doneness. Medium-rare is around 130-135 degrees Fahrenheit, whereas medium is around 140-145 degrees.
2. Don’t overcook the steak – this will make it tough and chewy. Keep an eye on it as it cooks, and remove it from heat just before it reaches your desired level of doneness, as it will continue to cook a little even after being removed from heat.
3. Resting the steak before slicing is crucial, as it allows the juices to redistribute throughout the meat, making it more tender and flavorful.
Recipe-Based Approach
Now that you know how to prepare and cook a flank steak, let’s take a look at some seasoning recipes that you can use to add some exciting flavors to your steak. These recipes are simple to make and use common ingredients that you probably already have in your kitchen.
Garlic Herb Flank Steak Recipe:
– 1 ½-pound flank steak
– 3 garlic cloves, minced
– 1 teaspoon dried thyme
– 1 teaspoon dried oregano
– Salt and pepper, to taste
1. In a small bowl, mix together the minced garlic, thyme, oregano, salt, and pepper.
2. Rub the garlic herb mixture all over the steak, making sure to get it into all the nooks and crannies.
3. Cover the steak with plastic wrap and refrigerate it for at least 2-3 hours, or overnight for best results.
4. Grill or cook the steak according to the instructions in the previous section, adjusting the cooking time as needed depending on your desired level of doneness.
5. Allow the steak to rest for a few minutes before slicing and serving.
Asian-Inspired Flank Steak Recipe:
– 1 ½-pound flank steak
– ½ cup soy sauce
– ¼ cup chopped green onions
– 2 tablespoons brown sugar
– 1 tablespoon minced ginger
– 1 tablespoon sesame oil
1. In a small bowl, mix together the soy sauce, green onions, brown sugar, ginger, and sesame oil.
2. Pour the marinade over the steak, making sure to coat it evenly.
3. Cover the steak with plastic wrap and refrigerate it for at least 2-3 hours, or overnight for best results.
4. Grill or cook the steak according to the instructions in the previous section, adjusting the cooking time as needed depending on your desired level of doneness.
5. Allow the steak to rest for a few minutes before slicing and serving.
Health Benefits of Flank Steak
Flank steak is a healthy and nutritious cut of beef that’s perfect for anyone looking to eat clean and build muscle. It’s a low-fat, high-protein cut that’s packed with vitamins and minerals that support overall health and wellbeing.
One 3-ounce serving of flank steak contains:
– 185 calories
– 26 grams of protein
– 7 grams of fat
– 0 grams of carbs
Here’s a nutritious recipe that’s perfect for anyone looking to maximize the health benefits of flank steak.
Flank Steak with Roasted Veggies:
– 1 ½-pound flank steak
– 1 red bell pepper, sliced
– 1 yellow bell pepper, sliced
– 2 cups broccoli florets
– 2 tablespoons olive oil
– Salt and pepper, to taste
1. Preheat your oven to 400 degrees Fahrenheit.
2. In a large bowl, toss the sliced peppers and broccoli florets with the olive oil, salt, and pepper.
3. Spread the veggies out in a single layer on a baking sheet and roast for 15-20 minutes, until tender and slightly caramelized.
4. While the veggies are roasting, grill or cook the flank steak according to the instructions in the previous section.
5. Allow the steak to rest for a few minutes before slicing and serving with the roasted veggies.
Grilling Tips for Flank Steak
Grilling is one of the best ways to cook a flank steak, as the high heat sears the outside of the steak, giving it a delicious crust while keeping the inside moist and tender. Here are a few tips and tricks that you can use to grill the perfect flank steak:
– Make sure your grill is preheated to a high temperature before adding the steak.
– Coat the steak with oil or cooking spray to prevent it from sticking to the grill.
– Use tongs to flip the steak, not a fork, as piercing the meat can cause it to lose its juices.
– Cook the steak for around 6-7 minutes on each side for a medium-rare steak, but adjust the cooking time based on your desired level of doneness.
– Let the steak rest for a few minutes before slicing and serving.
Grilled Flank Steak Recipe:
– 1 ½-pound flank steak
– 2 tablespoons olive oil
– 1 tablespoon smoked paprika
– 1 tablespoon garlic powder
– Salt and pepper, to taste
1. In a small bowl, mix together the olive oil, smoked paprika, garlic powder, salt, and pepper.
2. Rub the mixture all over the steak, making sure to get it into all the nooks and crannies.
3. Preheat your grill to a high temperature.
4. Place the steak on the grill, cooking for around 6-7 minutes on each side or until it reaches your desired level of doneness.
5. Rest the steak for a few minutes before slicing and serving.
Cooking Flank Steak on a Budget
Flank steak is an excellent cut of beef for anyone on a budget, as it’s affordable and can be used in a variety of different recipes. Here are a few budget-friendly flank steak recipes to try:
Flank Steak Stir-Fry Recipe:
– 1 ½-pound flank steak
– 1 red bell pepper, sliced
– 1 yellow onion, sliced
– 2 cups of broccoli florets
– 2 tablespoons vegetable oil
– 3 cloves of garlic, minced
– Salt and pepper, to taste
– 2 tablespoons soy sauce
1. In a large skillet or wok, heat the vegetable oil over high heat.
2. Add the garlic and stir-fry for 1-2 minutes, until fragrant.
3. Add the sliced onions and peppers, stirring occasionally, until they become slightly caramelized, around 5-6 minutes.
4. Add the broccoli florets and continue to stir-fry for an additional 2-3 minutes.
5. Remove the veggies from the pan and set aside.
6. In the same pan, add the flank steak and stir-fry for around 2-3 minutes until it’s no longer pink.
7. Add the veggies back into the pan, along with the soy sauce, and stir to combine.
8. Cook for an additional 1-2 minutes until the sauce has thickened and the steak is cooked to your desired level of doneness.
9. Serve over rice or noodles.
Herbed Flank Steak Skewers Recipe:
– 1 ½-pound flank steak
– 1 red onion, cut into large pieces
– 1 green pepper, cut into large pieces
– 1 yellow pepper, cut into large pieces
– Wooden skewers, soaked in water for at least 30 minutes
For the marinade:
– 2 tablespoons olive oil
– 1 tablespoon dried rosemary
– 1 tablespoon dried thyme
– Salt and pepper, to taste
1. In a small bowl, mix together the olive oil, rosemary, thyme, salt, and pepper.
2. Cut the flank steak into thin strips and add to the marinade, making sure to coat evenly.
3. Cover the steak with plastic wrap and refrigerate for at least 2-3 hours, or overnight for best results.
4. Preheat your grill or broiler to a high temperature.
5. Thread the steak, onions, and peppers onto the skewers, alternating between each.
6. Grill or broil the skewers for around 6-7 minutes on each side, until the steak is cooked to your desired level of doneness.
7. Serve immediately.
Conclusion
As you can see, cooking a delicious and tender flank steak isn’t as hard as it might seem. By following our step-by-step guide, using the right techniques, and experimenting with different flavors and cooking methods, you can easily cook a perfect steak that will impress your family and friends.
We hope that this article has been helpful in providing you with the information you need to cook a great flank steak. Remember to experiment with different recipes and seasonings to find the ones that you like the best.
