Marinated Beef Flank Steak
Bos taurusClinical Encyclopedia
Marinated Beef Flank Steak provides 250 kcal, 26g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Marinated beef flank steak is a flavorful cut of meat known for its tenderness and rich taste, often used in various cuisines. It is a great source of protein and essential nutrients.
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Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed grilled or pan-seared after marinating to enhance flavor and tenderness. Allow to rest before slicing against the grain.
Smart Selection & Storage
Choose flank steak that is bright red with minimal marbling and a firm texture. Avoid any cuts that appear brown or have a slimy texture.
Store flank steak in the refrigerator for up to 3-5 days. For longer storage, freeze it in an airtight container.
Myths vs Realities
Healthy Recipes
Grilled Marinated Beef Flank Steak Salad
A vibrant salad featuring grilled marinated flank steak, mixed greens, and a zesty vinaigrette for a refreshing meal.
- 1 lb marinated beef flank steak
- 4 cups mixed salad greens
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, sliced
- 1/4 red onion, thinly sliced
- 1/4 cup balsamic vinaigrette
- 1. Preheat the grill to medium-high heat and grill the marinated flank steak for 5-7 minutes on each side until desired doneness.
- 2. Let the steak rest for 5 minutes before slicing it thinly against the grain.
- 3. In a large bowl, combine mixed greens, cherry tomatoes, cucumber, and red onion, then top with sliced steak and drizzle with balsamic vinaigrette.
Marinated Beef Flank Steak Tacos
Delicious and healthy tacos filled with marinated flank steak, fresh veggies, and a creamy avocado sauce.
- 1 lb marinated beef flank steak
- 8 corn tortillas
- 1 avocado, mashed
- 1 lime, juiced
- 1/2 cup diced red cabbage
- 1/4 cup chopped cilantro
- 1. Grill the marinated flank steak for 5-7 minutes per side, then let it rest and slice thinly.
- 2. In a bowl, mix mashed avocado with lime juice and season with salt.
- 3. Warm the corn tortillas, fill them with sliced steak, top with red cabbage and cilantro, and drizzle with avocado sauce.
Stir-Fried Marinated Beef Flank Steak with Vegetables
A quick and nutritious stir-fry featuring marinated flank steak and colorful vegetables, perfect for a weeknight dinner.
- 1 lb marinated beef flank steak, sliced thinly
- 2 cups broccoli florets
- 1 bell pepper, sliced
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1. Heat sesame oil in a large skillet over medium-high heat, then add sliced flank steak and stir-fry for 3-4 minutes.
- 2. Add broccoli, bell pepper, and carrot, and continue to stir-fry for another 5 minutes.
- 3. Drizzle with soy sauce, toss to combine, and serve hot.
Marinated Beef Flank Steak Quinoa Bowl
A wholesome quinoa bowl topped with marinated flank steak, roasted vegetables, and a tangy dressing.
- 1 lb marinated beef flank steak
- 1 cup quinoa, cooked
- 1 zucchini, diced
- 1 red bell pepper, diced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1. Preheat the oven to 400°F (200°C) and toss zucchini and bell pepper with olive oil, then roast for 20 minutes.
- 2. Grill the marinated flank steak for 5-7 minutes per side, then slice thinly.
- 3. In a bowl, layer cooked quinoa, roasted vegetables, and sliced steak, then drizzle with lemon juice before serving.
Marinated Beef Flank Steak and Asparagus Skewers
Grilled skewers of marinated flank steak and asparagus, perfect for a healthy barbecue.
- 1 lb marinated beef flank steak, cut into cubes
- 1 bunch asparagus, trimmed
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the grill to medium-high heat and soak skewers in water if wooden.
- 2. Thread marinated steak and asparagus onto skewers, brushing with olive oil and seasoning with salt and pepper.
- 3. Grill skewers for 8-10 minutes, turning occasionally, until steak is cooked to desired doneness.
Marinated Beef Flank Steak Lettuce Wraps
Light and refreshing lettuce wraps filled with marinated flank steak and crunchy vegetables for a healthy snack.
- 1 lb marinated beef flank steak, grilled and sliced
- 1 head of butter lettuce, leaves separated
- 1 carrot, shredded
- 1/2 cucumber, julienned
- 1/4 cup hoisin sauce
- 1. Grill the marinated flank steak for 5-7 minutes on each side, then slice thinly.
- 2. Lay out butter lettuce leaves and fill each with sliced steak, shredded carrot, and cucumber.
- 3. Drizzle hoisin sauce over the fillings and wrap the lettuce around the ingredients before enjoying.
Marinated Beef Flank Steak with Chimichurri Sauce
Juicy marinated flank steak served with a fresh and vibrant chimichurri sauce for a burst of flavor.
- 1 lb marinated beef flank steak
- 1/2 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar
- 2 garlic cloves, minced
- Salt and pepper to taste
- 1. Grill the marinated flank steak for 5-7 minutes per side, then let it rest before slicing.
- 2. In a bowl, combine parsley, olive oil, red wine vinegar, garlic, salt, and pepper to make chimichurri sauce.
- 3. Serve sliced steak drizzled with chimichurri sauce for a flavorful meal.
Marinated Beef Flank Steak and Sweet Potato Hash
A hearty hash made with marinated flank steak and sweet potatoes, perfect for a nutritious breakfast or brunch.
- 1 lb marinated beef flank steak, diced
- 2 medium sweet potatoes, diced
- 1 bell pepper, diced
- 1 onion, diced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a large skillet, heat olive oil over medium heat and add diced sweet potatoes, cooking until tender.
- 2. Add diced onion and bell pepper, cooking until softened, then stir in the diced flank steak.
- 3. Cook until the steak is browned and cooked through, seasoning with salt and pepper before serving.
Marinated Beef Flank Steak and Cauliflower Rice Bowl
A low-carb bowl featuring marinated flank steak served over cauliflower rice with fresh veggies.
- 1 lb marinated beef flank steak, grilled and sliced
- 2 cups cauliflower rice
- 1 cup diced bell peppers
- 1/2 cup green onions, chopped
- 1 tablespoon sesame oil
- 1. Sauté cauliflower rice in sesame oil over medium heat for 5 minutes until tender.
- 2. Grill the marinated flank steak for 5-7 minutes, then slice thinly.
- 3. In a bowl, layer cauliflower rice, sliced steak, diced bell peppers, and green onions before serving.
Marinated Beef Flank Steak with Roasted Brussels Sprouts
A nutritious dish featuring marinated flank steak paired with caramelized roasted Brussels sprouts.
- 1 lb marinated beef flank steak
- 2 cups Brussels sprouts, halved
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 425°F (220°C) and toss Brussels sprouts with olive oil, salt, and pepper, then roast for 20-25 minutes.
- 2. Grill the marinated flank steak for 5-7 minutes on each side, then let it rest before slicing.
- 3. Serve sliced steak alongside roasted Brussels sprouts for a delicious meal.
Frequently Asked Questions (FAQ)
What is flank steak?
Flank steak is a cut of beef taken from the abdominal muscles of the cow, known for its rich flavor and fibrous texture.
How should I marinate flank steak?
Marinate flank steak for at least 2 hours or overnight in a mixture of acid (like vinegar or citrus), oil, and spices to enhance flavor and tenderness.
What is the best cooking method for flank steak?
Grilling or broiling is recommended for flank steak, as high heat helps to sear the outside while keeping the inside tender.
How do I know when flank steak is done?
Use a meat thermometer; flank steak is medium-rare at 130-135°F (54-57°C) and medium at 140-145°F (60-63°C).
Can I freeze marinated flank steak?
Yes, marinated flank steak can be frozen for up to 3 months. Ensure it is well-sealed to prevent freezer burn.
What are some good side dishes for flank steak?
Flank steak pairs well with grilled vegetables, mashed potatoes, or a fresh salad.
Is flank steak healthy?
In moderation, flank steak can be part of a healthy diet, providing essential nutrients like protein, iron, and zinc.
How should I slice flank steak?
Always slice flank steak against the grain to ensure tenderness.