Raw Pork Flank
Sus scrofa domesticusClinical Encyclopedia
Raw Pork Flank provides 250 kcal, 20g 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.
Raw pork flank is a cut of meat from the belly of the pig, known for its rich flavor and tenderness. It is often used in various culinary applications, providing a good 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
Always cook pork flank to an internal temperature of at least 145°F (63°C) to ensure safety. Marinating can enhance flavor and tenderness.
Smart Selection & Storage
Choose pork flank that is pinkish-red in color with a small amount of marbling. Avoid any that appear discolored or have an off smell.
Store raw pork flank in the refrigerator and use within 3-5 days. For longer storage, freeze it in airtight packaging.
Myths vs Realities
Healthy Recipes
Spicy Pork Flank Lettuce Wraps
These spicy pork flank lettuce wraps are a fresh and healthy option, filled with vibrant flavors and crunchy vegetables, perfect for a light meal.
- 500g raw pork flank, thinly sliced
- 2 tablespoons soy sauce
- 1 tablespoon sriracha
- 1 tablespoon sesame oil
- 1 cup shredded carrots
- 1 cup chopped cucumber
- 1 head of butter lettuce, leaves separated
- 1. In a bowl, marinate the pork flank slices with soy sauce, sriracha, and sesame oil for at least 30 minutes.
- 2. Heat a non-stick skillet over medium-high heat and cook the marinated pork for about 5-7 minutes until fully cooked.
- 3. Assemble the wraps by placing cooked pork and vegetables in the lettuce leaves, then roll and enjoy.
Pork Flank and Quinoa Bowl
A nutritious bowl combining tender pork flank with protein-packed quinoa and colorful vegetables, drizzled with a zesty dressing.
- 400g raw pork flank, diced
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 1 cup spinach
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Season the diced pork flank with salt and pepper, then sauté in olive oil over medium heat until cooked through.
- 2. In a bowl, combine cooked quinoa, cherry tomatoes, and spinach.
- 3. Top the quinoa mixture with the cooked pork, drizzle with lemon juice, and serve warm.
Herbed Pork Flank Skewers
These herbed pork flank skewers are marinated in a blend of fresh herbs and grilled to perfection, making for a healthy and flavorful dish.
- 600g raw pork flank, cut into cubes
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon fresh rosemary, chopped
- 1 tablespoon fresh thyme, chopped
- Salt and pepper to taste
- Skewers
- 1. In a bowl, mix olive oil, garlic, rosemary, thyme, salt, and pepper to create a marinade.
- 2. Add the pork cubes to the marinade and let sit for at least 1 hour.
- 3. Thread the marinated pork onto skewers and grill over medium heat for about 10-12 minutes, turning occasionally.
Pork Flank Stir-Fry with Broccoli
This quick and easy stir-fry features tender pork flank and fresh broccoli, tossed in a savory sauce for a healthy weeknight dinner.
- 500g raw pork flank, sliced thinly
- 2 cups broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon ginger, grated
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Cooked brown rice for serving
- 1. Heat olive oil in a large pan over medium-high heat, then add garlic and ginger, cooking until fragrant.
- 2. Add the pork flank slices and cook until browned, then add the broccoli and soy sauce, stirring until the broccoli is tender.
- 3. Serve the stir-fry over cooked brown rice.
Pork Flank Tacos with Avocado Salsa
These flavorful pork flank tacos are topped with a refreshing avocado salsa, making them a healthy and satisfying meal.
- 500g raw pork flank, grilled and sliced
- 8 small corn tortillas
- 1 avocado, diced
- 1/2 cup diced tomatoes
- 1/4 cup red onion, chopped
- 1 lime, juiced
- Cilantro for garnish
- 1. Grill the pork flank until cooked through, then slice thinly.
- 2. In a bowl, combine avocado, tomatoes, red onion, lime juice, and cilantro to make the salsa.
- 3. Assemble the tacos by placing pork on tortillas and topping with avocado salsa.
Pork Flank and Sweet Potato Hash
This hearty hash combines savory pork flank with sweet potatoes and bell peppers for a nutritious breakfast or brunch option.
- 400g raw pork flank, diced
- 2 medium sweet potatoes, cubed
- 1 bell pepper, diced
- 1 onion, diced
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. In a large skillet, heat olive oil and sauté onion until translucent.
- 2. Add sweet potatoes and cook until tender, then add bell pepper and pork flank, cooking until the pork is browned.
- 3. Season with salt and pepper, garnish with parsley, and serve warm.
Pork Flank Salad with Citrus Dressing
This vibrant salad features grilled pork flank over a bed of mixed greens, topped with a tangy citrus dressing for a refreshing meal.
- 500g raw pork flank, grilled and sliced
- 4 cups mixed salad greens
- 1 orange, segmented
- 1/2 cup walnuts, toasted
- 2 tablespoons olive oil
- 1 tablespoon orange juice
- Salt and pepper to taste
- 1. Grill the pork flank until cooked through, then slice thinly.
- 2. In a bowl, whisk together olive oil, orange juice, salt, and pepper to create the dressing.
- 3. Toss the salad greens with the dressing, then top with pork, orange segments, and walnuts before serving.
Pork Flank and Vegetable Stir-Fry
A colorful and nutritious stir-fry featuring pork flank and a variety of vegetables, perfect for a healthy dinner option.
- 500g raw pork flank, sliced
- 1 cup bell peppers, sliced
- 1 cup snap peas
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- Cooked quinoa for serving
- 1. In a large skillet, heat sesame oil and sauté garlic until fragrant.
- 2. Add the pork flank and cook until browned, then add bell peppers and snap peas, stirring until vegetables are tender.
- 3. Drizzle with soy sauce and serve over cooked quinoa.
Pork Flank and Zucchini Noodles
This low-carb dish features spiralized zucchini noodles topped with savory pork flank, making it a healthy alternative to traditional pasta.
- 500g raw pork flank, sliced
- 2 medium zucchinis, spiralized
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and sauté garlic until fragrant.
- 2. Add the pork flank and cook until browned, then stir in spiralized zucchini and soy sauce, cooking until noodles are tender.
- 3. Season with salt and pepper, and serve immediately.
Frequently Asked Questions (FAQ)
What is pork flank?
Pork flank is a cut of meat from the belly of the pig, known for its rich flavor and tenderness.
How should I cook raw pork flank?
Pork flank can be grilled, roasted, or braised. Ensure it reaches an internal temperature of 145°F (63°C).
Is raw pork flank healthy?
Yes, it is a good source of protein, B vitamins, and essential minerals, but should be consumed cooked.
Can I eat raw pork flank?
No, raw pork should not be consumed due to the risk of parasites and foodborne illnesses.
How do I store raw pork flank?
Store raw pork flank in the refrigerator at 40°F (4°C) or below and use it within 3-5 days.
What are the nutritional benefits of pork flank?
Pork flank is high in protein, B vitamins, iron, and zinc, supporting muscle health and immune function.
Can I freeze raw pork flank?
Yes, raw pork flank can be frozen for up to 6 months. Wrap it tightly to prevent freezer burn.
What dishes can I make with pork flank?
Pork flank can be used in tacos, stir-fries, or slow-cooked dishes for added flavor.