Flank Steak
Description
Flank steak is a popular cut of beef that comes from the abdominal muscles of the cow. It is known for its rich beefy flavor, lean texture, and is often used in various cuisines due to its versatility and relatively lower cost compared to other premium cuts. Flank steak is typically a long and flat piece of meat and is best cooked quickly over high heat to avoid toughness.
Common uses
Flank steak is commonly used in dishes that require thin slices of beef such as fajitas, stir-fries, and salads. It's also a popular cut for making stuffed rolled meats, known as roulades, where it is filled with various ingredients, rolled, and then cooked.
Nutritional value
Calories
A 3-ounce (85g) serving of cooked flank steak contains approximately 160-200 calories.
Protein
Flank steak is a great source of high-quality protein, with about 23 grams per 3-ounce (85g) cooked serving.
Fat
This cut contains around 7 grams of fat per 3-ounce (85g) serving, with only 3 grams being saturated fat.
Carbohydrates
Flank steak is carb-free, making it an excellent choice for low-carb diets.
Vitamins
It is a good source of B vitamins, especially vitamin B12, which is essential for healthy nerve function and blood formation.
Minerals
Rich in minerals, flank steak provides zinc, selenium, iron, and phosphorus which are crucial for bodily functions.
Health benefits
Flank steak, as a lean protein source, supports muscle growth and repair. Its high iron content is important for preventing anemia, while zinc boosts the immune system. The B vitamins in flank steak play a vital role in energy metabolism.
Potential risks
While flank steak has nutritional benefits, it is still red meat, which should be consumed in moderation as part of a balanced diet to reduce the risk of heart disease and certain cancers. Overcooking can also result in a tough texture, making it difficult to digest for some people.
Common recipes
Flank steak is featured in a wide array of recipes, from Asian stir-fries and fajitas to European-style beef stroganoff and American barbecue classics. It's also the cut of choice for many South American dishes such as 'asado' or 'churrasco'.
Cooking methods
Ideal cooking methods include grilling, broiling, and stir-frying. Marinating flank steak can tenderize the fibers and add flavor. It is best served medium-rare to medium to retain tenderness.
Pairing with other ingredients
Flank steak pairs well with bold spices and marinades. It's also complemented by a variety of sides, including roasted vegetables, mashed potatoes, rice, or fresh salads.
Summary
Flank steak is a flavorful and versatile cut of beef that enjoys worldwide popularity. Its lean qualities make it a healthy protein option when consumed in moderation, and it can be incorporated into countless recipes due to its adaptability to different cooking methods and flavors.