Beef Flank Steak
Bos taurusClinical Encyclopedia
Beef flank steak is a flavorful cut of meat from the abdominal muscles of the cow, known for its rich taste and versatility in cooking. It is a good source of protein and essential nutrients, making it a popular choice for various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best cooked by grilling, broiling, or pan-searing to enhance flavor. Marinating can help tenderize the meat and add flavor.
Smart Selection & Storage
Choose flank steak that is bright red in color with minimal fat and a firm texture. Avoid any cuts that appear brown or have a slimy texture.
Store raw flank steak in the refrigerator for up to 5 days or freeze for up to 6 months. Always keep it in an airtight container or tightly wrapped.
Myths vs Realities
MythEating red meat is unhealthy.+
MythFlank steak is tough and chewy.+
MythAll beef is the same.+
Healthy Recipes
Grilled Flank Steak with Chimichurri Sauce
This vibrant dish features marinated flank steak grilled to perfection and topped with a zesty chimichurri sauce, offering a burst of flavor and healthy fats.
- 1 lb beef flank steak
- 1 cup fresh parsley, chopped
- 1/2 cup olive oil
- 1/4 cup red wine vinegar
- 3 cloves garlic, minced
- 1 tsp red pepper flakes
- Salt and pepper to taste
- 1. Marinate the flank steak in olive oil, red wine vinegar, minced garlic, salt, and pepper for at least 1 hour.
- 2. Grill the steak over medium-high heat for 5-7 minutes per side, or until desired doneness.
- 3. In a bowl, mix parsley, olive oil, red wine vinegar, garlic, red pepper flakes, salt, and pepper to create the chimichurri sauce. Serve over sliced steak.
Flank Steak Stir-Fry with Broccoli and Bell Peppers
A quick and nutritious stir-fry featuring tender flank steak, vibrant broccoli, and colorful bell peppers, all tossed in a savory sauce.
- 1 lb beef flank steak, sliced thinly
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 2 cloves garlic, minced
- 1 tsp ginger, grated
- 1. Heat sesame oil in a large skillet over medium-high heat. Add garlic and ginger, sautéing for 1 minute.
- 2. Add sliced flank steak and cook until browned, about 3-4 minutes.
- 3. Add broccoli and bell peppers, stir-frying for another 3-5 minutes. Pour in soy sauce and toss to combine.
Flank Steak Tacos with Avocado Salsa
These healthy tacos feature grilled flank steak topped with a fresh avocado salsa, perfect for a light yet satisfying meal.
- 1 lb beef flank steak
- 8 corn tortillas
- 1 avocado, diced
- 1 tomato, diced
- 1/4 red onion, chopped
- 1 lime, juiced
- Cilantro for garnish
- Salt to taste
- 1. Grill the flank steak to desired doneness, then let it rest before slicing thinly.
- 2. In a bowl, combine avocado, tomato, red onion, lime juice, and salt to create the salsa.
- 3. Warm the tortillas, fill them with sliced steak, and top with avocado salsa and cilantro.
Flank Steak Salad with Quinoa and Spinach
A hearty salad combining marinated flank steak, protein-rich quinoa, and fresh spinach, drizzled with a light vinaigrette.
- 1 lb beef flank steak
- 1 cup cooked quinoa
- 4 cups fresh spinach
- 1/4 cup balsamic vinegar
- 2 tbsp olive oil
- Salt and pepper to taste
- 1. Season the flank steak with salt and pepper, then grill until cooked to preference. Let it rest before slicing.
- 2. In a large bowl, combine spinach and cooked quinoa.
- 3. Drizzle with balsamic vinegar and olive oil, toss, and top with sliced flank steak.
Beef Flank Steak with Roasted Vegetables
This wholesome dish features flank steak paired with a medley of roasted seasonal vegetables, providing a balanced and nutritious meal.
- 1 lb beef flank steak
- 2 cups mixed vegetables (zucchini, bell peppers, carrots)
- 2 tbsp olive oil
- 1 tsp garlic powder
- Salt and pepper to taste
- 1. Preheat oven to 400°F (200°C). Toss mixed vegetables with olive oil, garlic powder, salt, and pepper, then spread on a baking sheet.
- 2. Roast vegetables for 20-25 minutes until tender.
- 3. Meanwhile, grill or pan-sear the flank steak to desired doneness, then slice and serve alongside the roasted vegetables.
Flank Steak and Sweet Potato Skewers
These flavorful skewers combine marinated flank steak and sweet potatoes, grilled for a delicious and healthy outdoor meal.
- 1 lb beef flank steak, cubed
- 2 medium sweet potatoes, cubed
- 1/4 cup olive oil
- 2 tbsp soy sauce
- 1 tbsp honey
- 1 tsp paprika
- Salt and pepper to taste
- 1. In a bowl, whisk together olive oil, soy sauce, honey, paprika, salt, and pepper. Marinate cubed steak for at least 30 minutes.
- 2. Parboil sweet potatoes until slightly tender, then drain.
- 3. Thread steak and sweet potato onto skewers and grill for 10-12 minutes, turning occasionally.
Flank Steak with Garlic Mashed Cauliflower
A healthy twist on classic mashed potatoes, this dish features flank steak served with creamy garlic mashed cauliflower.
- 1 lb beef flank steak
- 1 head cauliflower, chopped
- 3 cloves garlic, minced
- 2 tbsp olive oil
- Salt and pepper to taste
- 1/4 cup low-fat milk
- 1. Steam cauliflower until tender, then blend with garlic, olive oil, milk, salt, and pepper until smooth.
- 2. Grill the flank steak to desired doneness, then let it rest before slicing.
- 3. Serve sliced steak over a bed of garlic mashed cauliflower.
Spicy Flank Steak Lettuce Wraps
These low-carb wraps feature spicy flank steak served in crisp lettuce leaves, topped with fresh veggies for a crunchy bite.
- 1 lb beef flank steak
- 1 head butter lettuce
- 1 carrot, shredded
- 1 cucumber, julienned
- 2 tbsp sriracha sauce
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1. Marinate the flank steak in sriracha, soy sauce, and sesame oil for at least 30 minutes.
- 2. Grill the steak until cooked to preference, then slice thinly.
- 3. Serve in lettuce leaves topped with shredded carrot and cucumber.
Beef Flank Steak with Mediterranean Couscous
This Mediterranean-inspired dish features grilled flank steak served over fluffy couscous, mixed with olives and cherry tomatoes.
- 1 lb beef flank steak
- 1 cup couscous
- 1/2 cup cherry tomatoes, halved
- 1/4 cup black olives, sliced
- 2 tbsp olive oil
- 1 lemon, juiced
- Salt and pepper to taste
- 1. Cook couscous according to package instructions. Once cooked, mix with cherry tomatoes, olives, olive oil, lemon juice, salt, and pepper.
- 2. Grill the flank steak to desired doneness, then let it rest before slicing.
- 3. Serve sliced steak over the Mediterranean couscous.
Flank Steak with Mango Salsa
This refreshing dish features grilled flank steak topped with a sweet and spicy mango salsa, perfect for a summer meal.
- 1 lb beef flank steak
- 1 ripe mango, diced
- 1/2 red onion, diced
- 1 jalapeño, minced
- 1 lime, juiced
- Cilantro for garnish
- Salt to taste
- 1. Grill the flank steak to desired doneness, then let it rest before slicing.
- 2. In a bowl, combine mango, red onion, jalapeño, lime juice, and salt to create the salsa.
- 3. Serve sliced steak topped with mango salsa and garnished with cilantro.
Frequently Asked Questions (FAQ)
What is flank steak?
Flank steak is a cut of beef from the abdominal muscles of the cow, known for its rich flavor and fibrous texture.
How should flank steak be cooked?
Flank steak is best cooked quickly at high temperatures, such as grilling or broiling, to maintain tenderness.
What are the nutritional benefits of flank steak?
Flank steak is high in protein, iron, and zinc, making it beneficial for muscle growth, energy production, and immune function.
Can flank steak be eaten rare?
Yes, flank steak can be safely consumed rare, but it should be cooked to at least 145°F (63°C) for food safety.
How do I tenderize flank steak?
Marinating flank steak in acidic ingredients like vinegar or citrus juice can help break down tough fibers and enhance tenderness.
What is the best way to slice flank steak?
Flank steak should be sliced against the grain to ensure tenderness and improve the eating experience.
Is flank steak lean?
Yes, flank steak is considered a lean cut of beef, with less fat compared to other cuts.
How should flank steak be stored?
Raw flank steak should be stored in the refrigerator and used within 3-5 days or frozen for longer storage.