Alberta Flank Steak

Alberta Flank Steak Recipe: A Canadian Delight

Region / culture: Canada | Preparation time: 4 hours | Cooking time: 12 minutes | Servings: 6

Introduction

Alberta Flank Steak is a savory and tender dish that has become a favorite for many due to its rich flavors and simple preparation. This recipe combines the robust tastes of soy sauce, red wine, and garlic, marinated into a succulent piece of flank steak. Perfect for barbecue gatherings or a family dinner, this dish is not only delicious but also versatile, pairing well with various sides.

History

The Alberta Flank Steak recipe has its roots in the province of Alberta, Canada, known for its high-quality beef production. The recipe has evolved over the years, incorporating various cultural influences that have enriched its flavor profile. Initially prepared by ranchers as a way to tenderize tougher cuts of meat, it has become a beloved recipe across North America and beyond.

Ingredients

0.75 cup (175 ml) of soy sauce
0.75 cup (175 ml) of red wine
0.75 cup (175 ml) of oil
2 tbsp (25 ml) of grated fresh ginger or crushed garlic
2.5 to 3 lb (1.2 to 1.5 kg) of flank steak

How to prepare

In a shallow bowl, combine soy sauce, wine, oil, and ginger or garlic.
Score the meat with shallow cuts in a criss-cross pattern at 2 inches (5 cm) intervals, and add it to the marinade. Turn the meat to ensure it is coated.
Cover the bowl and refrigerate the meat for at least four hours, preferably overnight. Remember to turn the meat occasionally.
Remove the meat from the bowl, but keep the marinade aside.
Barbecue the meat over medium-hot coals or at a medium-high setting. Brush the meat occasionally with the reserved marinade. Cook each side for 4 to 6 minutes, or until it reaches the desired doneness.
Take the meat off the barbecue and let it rest for 5 minutes. Then, cut it diagonally across the grain into extra-thin slices.
Wrap the sliced meat tightly and chill it.

Variations

For a twist on the traditional recipe, try marinating the steak with different herbs and spices, such as rosemary or chili flakes, for added flavor. You can also substitute the red wine with balsamic vinegar for a tangier taste.

Cooking Tips & Tricks

To ensure the best results, score the meat on both sides to allow the marinade to penetrate deeply. Marinating the steak overnight will enhance its flavor and tenderness. When barbecuing, avoid overcooking the steak to keep it juicy. Letting the meat rest before slicing helps retain its juices, making each bite succulent.

Serving Suggestions

Serve the Alberta Flank Steak with a side of grilled vegetables, a fresh salad, or roasted potatoes for a complete meal. It also pairs well with a light red wine or a refreshing beer.

Cooking Techniques

Barbecuing is the recommended cooking technique for this recipe, as it enhances the steak's flavor and provides a delightful char. However, the steak can also be cooked in a grill pan or broiled in the oven if outdoor grilling is not an option.

Ingredient Substitutions

For a gluten-free version, use tamari instead of soy sauce. If you're avoiding alcohol, replace the red wine with beef broth or grape juice mixed with a tablespoon of vinegar.

Make Ahead Tips

The steak can be marinated up to 24 hours in advance, allowing the flavors to meld and the meat to tenderize. This makes it a convenient option for entertaining or busy weeknights.

Presentation Ideas

Slice the steak thinly and fan the slices out on a platter. Garnish with fresh herbs or a sprinkle of sesame seeds for an elegant presentation.

Pairing Recommendations

Pair the Alberta Flank Steak with a medium-bodied red wine, such as a Merlot or a Shiraz, to complement the rich flavors of the marinade. A crisp, green salad or steamed green beans also make excellent sides.

Storage and Reheating Instructions

Store leftover steak in an airtight container in the refrigerator for up to three days. To reheat, gently warm the slices in a pan over low heat or in the microwave, covered, to prevent drying out.

Nutrition Information

Calories per serving

Each serving of Alberta Flank Steak contains approximately 300 calories, making it a relatively low-calorie option for a main dish. The majority of the calories come from the protein and fats in the steak.

Carbohydrates

This Alberta Flank Steak recipe is low in carbohydrates, with the primary sources being the soy sauce and red wine used in the marinade. The total carbohydrate content is approximately 5 grams per serving, making it a suitable option for low-carb diets.

Fats

The recipe contains a moderate amount of fats, primarily from the oil used in the marinade and the natural fats within the flank steak. The total fat content is around 15 grams per serving, with a mix of saturated and unsaturated fats.

Proteins

Flank steak is an excellent source of high-quality protein, essential for muscle repair and growth. Each serving of Alberta Flank Steak provides approximately 25 grams of protein, contributing significantly to daily protein requirements.

Vitamins and minerals

This dish is a good source of essential vitamins and minerals, including iron, zinc, and B vitamins, particularly B12, which are crucial for energy metabolism and maintaining healthy blood cells. The garlic and soy sauce also contribute small amounts of vitamin C and calcium.

Alergens

The primary allergens in this recipe include soy (from the soy sauce) and sulfites (from the red wine). Individuals with allergies or sensitivities to these ingredients should exercise caution or seek substitutions.

Summary

Overall, Alberta Flank Steak is a nutritious dish, low in carbohydrates and calories, with a good balance of fats and a high protein content. It also provides essential vitamins and minerals, making it a healthy option for a main course.

Summary

Alberta Flank Steak is a flavorful, nutritious, and versatile dish that is sure to impress. With its simple preparation and rich taste, it's a perfect choice for any occasion. Whether you're hosting a barbecue or looking for a satisfying family meal, this recipe delivers on both taste and nutrition.

How did I get this recipe?

The first time I saw this recipe, I was immediately drawn to it. It was a sunny afternoon in Alberta, Canada, and I was visiting my dear friend Margaret. Margaret was known for her incredible cooking skills, and she had promised to teach me how to make her famous Alberta Flank Steak.

As we gathered the ingredients in Margaret's cozy kitchen, she began to tell me the story behind the recipe. She explained that the recipe had been passed down in her family for generations, and each generation had added their own twist to it. Margaret had learned how to make it from her grandmother, who had learned it from her mother, and so on.

The key to making the perfect Alberta Flank Steak, Margaret explained, was in the marinade. She showed me how to mix together soy sauce, Worcestershire sauce, garlic, and a touch of brown sugar to create a rich and savory marinade. As the steak soaked up the flavors, Margaret shared stories of her childhood in Alberta and how her family would gather around the table to enjoy this dish together.

Once the steak had marinated for a few hours, Margaret showed me how to sear it to perfection on the grill. The aroma of the sizzling meat filled the kitchen, making my mouth water in anticipation. Margaret's expert hands flipped the steak with ease, ensuring that it was cooked to a perfect medium-rare.

As we sat down to enjoy the meal, Margaret poured us each a glass of red wine and raised her glass in a toast to good food and good friends. The Alberta Flank Steak was tender and flavorful, with just the right amount of char from the grill. I savored each bite, knowing that this recipe would become a cherished part of my own culinary repertoire.

After my visit to Margaret's, I returned home with the recipe for Alberta Flank Steak firmly in hand. I made it for my family that weekend, and they were blown away by the delicious flavors and tender texture of the meat. My children begged me to make it again and again, and soon it became a staple in our household.

Over the years, I have made the Alberta Flank Steak for countless dinner parties, family gatherings, and special occasions. Each time I prepare it, I think back to that sunny afternoon in Margaret's kitchen and the lessons she taught me about the importance of tradition and family recipes.

As I pass the recipe down to my own children, I am reminded of the power of food to bring people together and create lasting memories. The Alberta Flank Steak will always hold a special place in my heart, not just for its incredible flavor, but for the stories and traditions that accompany it. And I am grateful to Margaret for sharing this treasured recipe with me, allowing me to carry on the legacy of her family for generations to come.