Preparation, uses, and tips
Flank steak can be broiled or grilled if it is marinated first. Marinades are seasoned
liquids containing tenderizing ingredients, either acidic foods such as lemon juice, wine, vinegar, and tomato juice, or natural tenderizers
such as pineapple, papaya, or ginger. Place the flank steak in an
acid-resistant container, add marinade (1/4 to 1/2 cup [59.1–118.3ml] for each 1 to 2
pounds [0.45–0.90 kg] of meat), and turn to make sure the marinade touches all surfaces.
Cover, and marinate in the refrigerator for several hours or overnight. Marinades can used to
baste meat while cooking or make a sauce. However, once the marinades have come in contact
with raw meat, never consume them unless they have been thoroughly cooked so that all
microorganisms are destroyed.
Broil
Place marinated flank steak on a broiling pan 2 to 3 inches (5–7.6cm) from the heat
source. Leave the oven door open, and broil 6 to 7 minutes on each side for medium rare, 9
minutes on each side for medium. Avoid overcooking, as it makes flank steak become tough.
Grill
Place marinated flank steak directly over the heat source and cook, uncovered, over medium
heat for 17 to 21 minutes, turning once during cooking.
Stuff and bake
Prepare the stuffing mixture and lay the flank steak flat on a work surface. Spread
stuffing over the surface of the steak, then roll up the meat as if it were a jelly roll. Tie
every 2 inches (5cm) with cotton string. Place in a baking pan and bake at 350°F
(177°C) for 40 minutes. Cool slightly before slicing.
Braise
Heat a skillet over medium-high heat, add oil, and brown steak on both sides. Add cooking
liquid and seasonings. Reduce heat and simmer until tender, 1 1/4 to 1 3/4 hours.
Buying and storing tips
Look for flank steak that has a clear, red color. Beef normally is purplish-red, but when
exposed to oxygen it takes on a cherry-red hue known as the “bloom.” While the
exterior is bright red, the interior of the meat retains the darker color. Vacuum-packed flank
steak also shows this purplish color.
Packaged flank steak should be cold and the packaging free of punctures or tears;
vacuum-packed flank steak should have its seal intact. The beef should be firm to the touch.
Check the label for the “sell-by” date and make sure to buy it before or on that
date.
Store flank steak in its original packaging in the coldest part of the refrigerator, where
it will keep for three to four days. It may be frozen in this packaging for up to two weeks.
For longer freezing, wrap the meat in heavy-duty aluminum foil, freezer paper, or freezer
bags. Securely wrapped flank steak will keep 6 to 12 months in the freezer. Defrost the meat
in the refrigerator, allowing 12 to 24 hours, depending on size and number of steaks. Cook as
soon as possible after defrosting.
Varieties
Though flank steak is known by several names, these all refer to the same lean cut of
meat.
Nutrition Highlights
Beef (flank, cooked), 3 oz. (85.05g)
Calories: 192.1
Protein: 22.4g
Carbohydrate: 0.0g
Total Fat: 10.6g
Fiber: 0.0g
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value, based upon United States
Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a
particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value.
Nutritional information and daily nutritional guidelines may vary in different countries.
Please consult the appropriate organization in your country for specific nutritional values
and the recommended daily guidelines.