How to Cook Flank Steak
Mastering this Flavorful and Versatile Cut
Flank steak is a lean, flavorful cut of beef that rewards proper preparation and cooking techniques. This versatile cut can be grilled, pan-seared, or broiled to perfection in just minutes. For best results, marinate flank steak before cooking and slice it against the grain after resting.
Many home cooks appreciate flank steak for its affordability and quick cooking time. It takes well to a variety of marinades, from simple salt and pepper to more complex blends with garlic, vinegar, and herbs. The key is allowing enough time for the flavors to penetrate the meat before cooking.
Achieving the ideal doneness for flank steak requires attention to timing and temperature. A hot grill or pan creates a delicious crust while maintaining a juicy interior. Resting the meat after cooking allows the juices to redistribute, ensuring maximum tenderness when served.
Selecting Quality Flank Steak
When choosing flank steak, look for a deep red color with minimal fat marbling. This cut is naturally lean, so excessive fat is unnecessary.
The thickness of the steak should be consistent, typically around 1 to 1.5 inches. Uniform thickness ensures even cooking across the entire piece.
Examine the grain of the meat. Flank steak has a distinct, long muscle fiber pattern. This characteristic contributes to its robust, beefy flavor.
Opt for fresh flank steak with a firm texture. Avoid pieces that appear slimy or have an off-putting odor.
Consider the size of the steak. A typical flank steak weighs between 1.5 to 2 pounds, suitable for serving 4 to 6 people.
Check for any discoloration or brown spots, which may indicate the meat is past its prime.
Look for the USDA grade. Choice or Prime grades offer superior quality and tenderness.
• Fresh flank steak characteristics:
Deep red color
Minimal fat
Uniform thickness
Visible muscle fibers
Firm texture
No odd odors
Remember, quality flank steak provides an excellent base for various recipes, from fajitas to stir-fries, thanks to its strong beefy flavor and adaptable nature.
Preparation Fundamentals
Proper preparation is key to achieving a delicious and tender flank steak. Tenderizing and marinating techniques can significantly enhance the texture and flavor of this lean cut.
Tenderizing Techniques
Salt plays a crucial role in tenderizing flank steak. Sprinkle kosher salt generously over the meat about an hour before cooking. This process, known as dry brining, helps break down muscle fibers.
For mechanical tenderizing, use a meat mallet to gently pound the steak, creating a more even thickness. This also helps break down tough fibers.
Score the surface of the steak with shallow diagonal cuts against the grain. This shortens muscle fibers, making the meat easier to chew.
Marinade Magic
A flavorful marinade not only tenderizes but also infuses the steak with delicious taste. Mix olive oil, soy sauce, garlic, and acid like lime juice or balsamic vinegar for a basic marinade.
Add sugar or honey to promote caramelization during cooking. Worcestershire sauce contributes depth, while spices like cumin and chili powder add complexity.
Marinate the flank steak for 2-8 hours in the refrigerator. Avoid over-marinating, as acidic ingredients can make the meat mushy if left too long.
Pat the steak dry before cooking to ensure proper browning. Season with additional ground black pepper just before grilling or pan-searing.
Cooking Techniques
Flank steak's lean nature and robust flavor make it ideal for various cooking methods. Each technique offers unique advantages for achieving the perfect balance of taste and texture.
Grilled to Perfection
Grilling flank steak over high heat creates a flavorful crust while maintaining a juicy interior. Preheat the grill to high and oil the grates to prevent sticking. Place the steak on the hot grill and cook for 4-5 minutes per side for medium-rare.
Use a meat thermometer to check doneness. For rare, aim for 125°F (52°C), medium-rare 130-135°F (54-57°C), and medium 140°F (60°C). Let the steak rest for 5-10 minutes before slicing against the grain.
A marinade can enhance flavor and tenderness. Marinate for 2-8 hours before grilling.
Skillful Skillet Methods
Pan-searing flank steak in a hot skillet produces excellent results. Heat a cast-iron skillet or heavy-bottomed pan over high heat. Add a small amount of oil with a high smoke point, such as avocado or grapeseed oil.
Sear the steak for 3-4 minutes per side for medium-rare. Reduce heat to medium after initial searing if needed. Use tongs to flip the steak and avoid piercing the meat.
For added flavor, add butter, garlic, and herbs to the pan during the last minute of cooking. Baste the steak with the melted butter mixture.
Broiling and Oven Alternatives
Broiling flank steak mimics the high heat of grilling. Position the oven rack 4-6 inches from the heating element. Preheat the broiler on high.
Place the seasoned steak on a broiling pan or foil-lined baking sheet. Broil for 3-4 minutes per side for medium-rare. Keep a close eye on the steak to prevent burning.
For oven roasting, preheat to 400°F (204°C). Sear the steak in an oven-safe skillet, then transfer to the oven. Cook for 5-7 minutes for medium-rare, flipping halfway through.
Let the steak rest for 5 minutes before slicing thinly across the grain.
Cooking the Perfect Flank Steak
Flank steak is a flavorful cut that benefits from quick, high-heat cooking methods. To prepare, remove the steak from the refrigerator 30 minutes before cooking to bring it to room temperature.
Season generously with salt and pepper. Heat a grill, grill pan, or heavy skillet over medium-high heat (400-450°F).
For medium-rare, cook 3-5 minutes per side. Use a meat thermometer to check doneness - 135°F is ideal for medium-rare. Avoid overcooking, as flank steak can become tough.
Let the steak rest for 5-10 minutes after cooking. This allows juices to redistribute throughout the meat.
Slice thinly against the grain for maximum tenderness. Look for the direction of the muscle fibers and cut across them at a 45-degree angle.
Cooking Methods:
Grilling: Sears exterior while keeping interior juicy
Pan-searing: Creates crispy crust and moist interior
Broiling: Quick and easy oven method
For broiling, place steak 6 inches from heat source. Cook 8-12 minutes for rare, 10-14 for medium-rare, flipping halfway through.
Remember, flank steak is best enjoyed medium-rare to medium. Overcooking can lead to toughness.
Post-Cooking Tips
Proper handling after cooking is crucial for achieving the best texture and flavor from flank steak. Resting allows juices to redistribute, while correct slicing ensures tenderness. Proper storage and reheating techniques help maintain quality for leftovers.
Resting and Slicing
Allow flank steak to rest on a cutting board for 5-10 minutes after cooking. This lets the juices redistribute throughout the meat, resulting in a juicier, more flavorful steak.
For maximum tenderness, slice the steak against the grain. Identify the direction of the muscle fibers and cut perpendicular to them. Use a sharp knife and slice thinly, about 1/4 inch thick.
Cutting across the grain shortens the muscle fibers, making each bite easier to chew. This technique is especially important for flank steak, which can be tough if not sliced properly.
Storage and Reheating
Refrigerate leftover flank steak within 2 hours of cooking. Place it in an airtight container or wrap tightly in plastic wrap or aluminum foil. Properly stored, cooked flank steak will last 3-4 days in the refrigerator.
To reheat, slice the cold steak thinly against the grain. Warm the slices gently in a skillet over medium-low heat with a splash of broth or water to prevent drying. Heat just until warm to avoid overcooking.
Leftover flank steak is excellent in salads, sandwiches, or tacos. For a quick meal, toss cold sliced steak with greens and vinaigrette for a delicious steak salad.
Serving Suggestions and Pairings
Flank steak's versatility shines through in various dishes and pairings. Its rich flavor complements a wide range of sides and can be prepared in multiple ways to suit different cuisines and preferences.
Flank Steak in Main Courses
Flank steak excels in tacos, fajitas, and stir-fries. For tacos, slice the steak thinly against the grain and serve with warm tortillas, fresh salsa, and avocado. Fajitas benefit from colorful bell peppers and onions alongside the sliced steak.
In stir-fries, flank steak pairs well with crisp vegetables and a savory sauce. Carne asada showcases the meat's flavor when marinated and grilled. For a lighter option, flank steak works well in lettuce wraps with Asian-inspired seasonings.
Steak salads offer a refreshing meal. Top mixed greens with sliced flank steak, cherry tomatoes, and blue cheese crumbles. Drizzle with a balsamic vinaigrette for added flavor.
Accompaniments and Side Dishes
Side dishes enhance flank steak's appeal. Roasted vegetables like asparagus or Brussels sprouts provide a nutritious complement. Grilled corn on the cob adds a sweet crunch to the meal.
Potatoes in various forms pair excellently with flank steak. Try hasselback potatoes for a crispy texture or mashed potatoes for comfort. For a lighter option, serve with a quinoa salad or cauliflower rice.
Sauces can elevate the dish. Chimichurri, a herby Argentinian sauce, complements the meat's flavors. A red wine reduction or béarnaise sauce adds richness.
For a complete meal, consider:
Garlic bread
Mixed green salad
Roasted sweet potatoes
Steamed broccoli with lemon
These sides balance the meal and offer diverse flavors and textures.
Flank Steak Nutritional Profile
Flank steak is a lean cut of beef known for its beefy flavor and nutritional benefits. A 3-ounce serving provides approximately 23 grams of protein, making it an excellent choice for muscle repair and growth.
This cut contains about 7 grams of total fat, with 3 grams being saturated fat. Its relatively low fat content contributes to its lean profile.
Flank steak is rich in essential nutrients. It offers significant amounts of vitamin B12, zinc, and phosphorus. A single serving can provide up to 37% of the daily value for vitamin B12.
The mineral content of flank steak is noteworthy. It contains high levels of iron, with one serving potentially covering 50% of daily iron needs. Selenium and potassium are also present in substantial amounts.
Flank steak has zero carbohydrates, dietary fiber, and sugars. This makes it a suitable option for low-carb diets.
It's important to note that cooking methods and seasonings can affect the final nutritional content. Healthier preparation techniques include broiling, roasting, or grilling.
