Part 1: Understanding Beef Flank Steak
1. Introduction to Beef Flank Steak
Beef flank steak is a popular cut of beef known for its flavor and versatility. It comes from the abdominal muscles of the cow and is commonly used in grilling, stir-frying, and marinating. This lean cut is prized for its bold beefy taste, making it a favorite among home cooks and professional chefs alike. Although it may not be as tender as some other cuts, its rich flavor makes up for any textural differences.
Many cuisines, from Latin to Asian, make use of flank steak, highlighting its ability to absorb marinades and retain moisture when cooked correctly. Whether you’re preparing fajitas, steak salads, or grilled steak with a tangy sauce, this cut is a great choice. For an array of recipes, check out this guide from The Spruce Eats.
2. Origin of Beef Flank Steak
Flank steak comes from the abdominal area of the cow, specifically from the section known as the flank primal. This part of the cow sits beneath the ribs and is adjacent to the short loin and sirloin. Because the flank region of the cow is heavily muscled and gets a lot of movement, the meat here is much leaner and less tender than cuts from other regions like the ribeye or tenderloin.
Historically, flank steak was considered a lesser cut, often overlooked in favor of more tender cuts with more marbling, such as sirloin and ribeye. However, over time, home cooks and chefs alike came to appreciate flank steak for its bold beefy flavor, affordability, and versatility. Grilling cultures around the world, particularly in countries like Argentina and Mexico, have long used this cut in their traditional dishes. In the U.S., flank steak has become a favorite for its quick-cooking properties and its ability to shine in recipes like fajitas and grilled steak salads.
Due to its placement near the sirloin and ribeye, flank steak shares some of the same beefy richness, but its lack of fat makes it less tender. While this means it requires a little extra care in preparation, the result is a cut that, when marinated and cooked properly, offers exceptional flavor at a lower price point than many other popular cuts.
For a detailed guide on cooking the perfect flank steak, check out this Perfect Flank Steak Recipe
3. Characteristics of Flank Steak
One of the most defining characteristics of flank steak is its leanness. Unlike cuts like ribeye or strip steak, which are known for their intramuscular fat (or marbling), flank steak has very little fat running through it. This makes it a leaner choice, perfect for those watching their fat intake. However, the lack of fat also means that flank steak is more prone to becoming tough if overcooked or improperly prepared.
The texture of flank steak is firm and fibrous. Because the cut comes from a part of the cow that is constantly used, the muscle fibers are long and thick, which gives it a hearty chew. For this reason, flank steak is often marinated before cooking, which helps to break down some of the tough fibers and infuse the meat with flavor.
When comparing flank steak to other similar cuts, such as skirt steak or hanger steak, the differences become apparent:
Flank Steak vs Skirt Steak:
While both cuts are lean and have a similar texture, skirt steak is slightly thinner and has more fat. This makes skirt steak a little juicier and more forgiving when cooked at high heat.
Flank Steak vs Hanger Steak
Hanger steak is more tender and flavorful than flank steak, largely due to its higher fat content. However, hanger steak is less common and can be harder to find at local butchers or grocery stores.
Flank Steak vs Flat Iron Steak
Flat iron steak is another cut that is similar in shape and size to flank steak, but it is more tender due to its location in the shoulder area. Flank steak, on the other hand, has a more intense beef flavor and a firmer texture, making it ideal for recipes that require bold, hearty flavors.
Because of its fibrous texture, flank steak is best when cooked quickly over high heat or when slow-cooked in a marinade. This helps to ensure the meat stays tender and doesn’t become too tough. It’s also crucial to slice flank steak thinly against the grain, as this helps to break up the long muscle fibers and makes the meat easier to chew.
4. How to Choose the Best Flank Steak
When shopping for flank steak, choosing the right cut is essential to achieving the best results in your recipe. Here are a few key factors to keep in mind when selecting flank steak:
- Marbling: While flank steak is generally lean, look for cuts that have a slight amount of marbling, or intramuscular fat. While it won’t be as pronounced as in cuts like ribeye, a little bit of fat can enhance the flavor and tenderness of the steak.
- Thickness: Look for flank steak that has an even thickness throughout. This helps ensure that the steak cooks evenly and prevents parts of the steak from becoming overcooked while others remain undercooked. A good flank steak should be around 1 inch thick.
- Freshness: As with any cut of meat, freshness is crucial. The steak should be a bright red color, with no grayish or brown spots. Avoid steaks that appear slimy or have an off-putting odor, as these can be signs of spoilage.
Another decision to make when buying flank steak is whether to opt for organic or conventionally raised beef. Organic beef is often touted as being of higher quality, as the cows are raised without antibiotics or hormones. However, when it comes to flavor and texture, the difference between organic and conventional beef is minimal. That said, many people choose organic for ethical or health reasons.
Lastly, purchasing flank steak from a local butcher can sometimes provide a higher quality cut than buying from a large supermarket chain. Butchers often source their meat from local farms and can provide advice on how best to cook and prepare the steak for your chosen recipe.
5. How to Cook Flank Steak
Cooking flank steak properly is key to achieving the best texture and flavor. Because it is a lean cut, it benefits from quick, high-heat cooking methods that allow the outside to develop a nice sear while keeping the inside juicy. Here are some of the best cooking methods for flank steak:
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Grilling:
Grilling is one of the most popular ways to cook flank steak, and for good reason. The high heat of the grill helps to sear the outside of the steak, creating a flavorful crust while keeping the inside tender. To grill flank steak, preheat your grill to high heat. Place the steak on the grill and cook for about 4-5 minutes on each side, depending on the thickness of the steak and your desired level of doneness. For medium-rare, aim for an internal temperature of 130°F.
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Broiling:
If you don’t have access to a grill, broiling is a great alternative. Broiling mimics the high heat of the grill, creating a similar sear on the outside of the steak. To broil flank steak, preheat your broiler and place the steak on a broiler pan or baking sheet lined with aluminum foil. Cook for 3-4 minutes on each side, or until the steak reaches your desired level of doneness. Make sure to keep an eye on the steak to prevent it from overcooking.
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Pan-Searing:
Another excellent way to cook flank steak is by pan-searing it in a cast iron skillet or stainless steel pan. To pan-sear flank steak, heat a tablespoon of oil in the pan over medium-high heat. Once the pan is hot, place the steak in the pan and cook for 3-4 minutes per side. This method creates a flavorful crust on the steak, similar to grilling.
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Sous Vide:
For those who prefer a more precise cooking method, sous vide is a great option for cooking flank steak. Sous vide involves cooking the steak in a water bath at a specific temperature, which ensures that the steak is cooked evenly throughout. To sous vide flank steak, set your water bath to 130°F for medium-rare and cook the steak for 1-2 hours. Once the steak is done, remove it from the water bath and sear it in a hot pan for 1-2 minutes per side to develop a crust.
One important tip when cooking flank steak is to always marinate the steak before cooking. Because flank steak is a lean cut, marinating helps to tenderize the meat and adds flavor. A simple marinade of olive oil, vinegar, garlic, and herbs works well, but you can experiment with different flavor combinations to suit your taste.
Another key to success when cooking flank steak is to avoid overcooking it. Flank steak is best when cooked to medium-rare or medium doneness, as cooking it past medium can result in a tougher, chewier texture. Use a meat thermometer to ensure the steak reaches an internal temperature of 130°F for medium-rare or 140°F for medium.
6. Slicing and Serving Flank Steak
One of the most important steps when serving flank steak is slicing it properly. Because flank steak is a fibrous cut, it is crucial to slice the meat against the grain. The “grain” refers to the direction in which the muscle fibers run through the meat. Slicing against the grain means cutting perpendicular to the fibers, which helps break them up and results in a more tender bite.
To slice flank steak properly, follow these steps:
- Allow the steak to rest for 5-10 minutes after cooking. This helps the juices redistribute throughout the meat, ensuring that it stays juicy.
- Locate the direction of the grain. The grain will appear as long lines running through the steak.
- Using a sharp knife, slice the steak perpendicular to the grain, making thin slices about 1/4 inch thick. This breaks up the muscle fibers and makes the steak easier to chew.
In terms of presentation, flank steak pairs well with a variety of side dishes and sauces. Some popular options include:
- Grilled Vegetables: Grilled asparagus, bell peppers, and zucchini complement the smoky flavor of flank steak.
- Potatoes: Mashed potatoes, roasted baby potatoes, or even a simple potato salad make for great accompaniments.
- Chimichurri Sauce: A bright and tangy chimichurri sauce made with parsley, garlic, olive oil, and vinegar adds a fresh contrast to the rich beef flavor of the steak.
For a complete meal, serve the sliced flank steak with a side salad or some grilled corn on the cob. You can also use flank steak in sandwiches, tacos, or wraps for a casual and flavorful meal option.
Part 2: Recipes, Tips, and FAQs
7. Best Marinades for Flank Steak
Marinating flank steak is one of the best ways to tenderize the meat and infuse it with flavor. Because flank steak is lean, marinating helps to break down the muscle fibers and adds moisture to the meat. Here are some popular marinade recipes for flank steak:
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Soy Sauce, Ginger, and Garlic:
This Asian-inspired marinade combines the umami flavors of soy sauce with the warmth of ginger and garlic. To make the marinade, combine 1/4 cup soy sauce, 2 tablespoons freshly grated ginger, 2 minced garlic cloves, 1 tablespoon honey, and 1 tablespoon sesame oil. Marinate the steak for at least 1 hour, or overnight for maximum flavor.
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Citrus and Cilantro:
This bright, fresh marinade is perfect for Latin-inspired dishes like tacos or fajitas. To make the marinade, combine the juice of 2 limes, 1/4 cup olive oil, 2 minced garlic cloves, 1 teaspoon cumin, and 1/4 cup chopped fresh cilantro. Marinate the steak for at least 30 minutes, or up to 4 hours.
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Red Wine Vinegar and Rosemary:
This Mediterranean-style marinade uses red wine vinegar to tenderize the meat while rosemary and garlic add a savory, herbaceous flavor. To make the marinade, combine 1/4 cup red wine vinegar, 1/4 cup olive oil, 2 tablespoons chopped fresh rosemary, and 2 minced garlic cloves. Marinate the steak for 1-2 hours before cooking.
When marinating flank steak, be sure to cover the steak completely with the marinade and refrigerate it for at least 30 minutes, but ideally for several hours. If you’re short on time, even a 30-minute marinade can make a difference, but longer marination times will result in more tender and flavorful meat. Just be careful not to marinate the steak for too long (more than 24 hours), as the acid in the marinade can begin to break down the meat too much, resulting in a mushy texture.
8. Popular Flank Steak Recipes
Here are three popular flank steak recipes that showcase the versatility of this cut:
- Grilled Flank Steak with Chimichurri Sauce: This recipe pairs flank steak with a fresh chimichurri sauce made from parsley, garlic, olive oil, vinegar, and red pepper flakes. To prepare, grill the steak over high heat for 4-5 minutes per side, then top with the chimichurri sauce before serving. The bright, tangy sauce perfectly complements the rich beef flavor.
- Marinated Flank Steak Fajitas: For a Tex-Mex twist, marinate flank steak in lime juice, garlic, cumin, and chili powder, then grill or sear the steak. Serve the sliced steak with sautéed bell peppers, onions, and warm tortillas for a flavorful fajita feast.
- Broiled Flank Steak with Garlic Butter: For a quick and easy weeknight meal, broil flank steak and finish it with a rich garlic butter sauce. To prepare, broil the steak for 3-4 minutes per side, then melt butter in a pan with minced garlic and pour it over the steak before serving.
9. Nutritional Value and Health Benefits
Flank steak is a nutrient-dense cut of beef that offers several health benefits, especially for those following a high-protein or low-fat diet. Here’s a breakdown of the nutritional content of a typical 3-ounce serving of flank steak:
- Calories: Approximately 160-180 calories, depending on the preparation method.
- Protein: Around 23 grams of high-quality protein, making it an excellent choice for those looking to increase their protein intake.
- Fat: About 6-8 grams of fat, with only a small portion of that being saturated fat.
Because flank steak is leaner than many other cuts of beef, it’s a good option for those who are trying to reduce their fat intake without sacrificing flavor. It’s also an excellent source of essential vitamins and minerals, including iron, zinc, and B vitamins. Iron is particularly important for maintaining healthy red blood cells, while zinc supports immune function and promotes wound healing.
10. Flank Steak vs Other Cuts
Flank steak is often compared to other cuts of beef, particularly those that are similarly lean or have a similar texture. Here’s how it stacks up against some of the most common alternatives:
- Flank Steak vs Skirt Steak: Skirt steak is thinner and has more fat, which makes it juicier and more flavorful than flank steak. However, skirt steak is also a bit chewier and can be more challenging to cook evenly due to its thinness. Flank steak, on the other hand, has a firmer texture but is easier to cook consistently.
- Flank Steak vs Hanger Steak: Hanger steak is more tender and flavorful than flank steak, but it’s also harder to find and can be more expensive. While hanger steak is a great choice for those who want a more indulgent meal, flank steak offers a similar flavor profile at a lower price point.
- Flank Steak vs Flat Iron Steak: Flat iron steak is known for its tenderness, while flank steak has a more robust beef flavor. Both cuts are great for grilling or pan-searing, but flat iron steak is generally considered to be more tender and requires less marinating than flank steak.
If you’re wondering how flank steak compares to skirt steak, take a look at this Skirt Steak vs Flank Steak guide for more insights.
11. FAQs
Q: Is flank steak tender?
Flank steak can be tender if it’s cooked and prepared properly. Marinating the steak before cooking helps to tenderize the meat, and cooking it to medium-rare or medium doneness ensures that it doesn’t become tough. Additionally, slicing the steak against the grain is crucial for maximizing tenderness.
Q: Can you cook flank steak in the oven?
Yes, flank steak can be cooked in the oven using the broiling method. To broil flank steak, preheat your broiler and place the steak on a broiler pan or baking sheet. Cook for 3-4 minutes on each side, or until the steak reaches your desired level of doneness.
Q: Can you freeze flank steak?
Absolutely! Flank steak freezes well, and freezing it can help extend its shelf life if you don’t plan to cook it right away. To freeze flank steak, wrap it tightly in plastic wrap or aluminum foil, then place it in a freezer-safe bag. Be sure to label the bag with the date. When you’re ready to cook it, thaw the steak in the refrigerator overnight.
Q: How long should you marinate flank steak?
The ideal marination time for flank steak is 2-4 hours. This allows the flavors to penetrate the meat without breaking down the muscle fibers too much. If you’re short on time, a 30-minute marinade can still add flavor, but longer marination times are best for tenderizing the meat.
Q: What’s the difference between flank steak and skirt steak?
Flank steak is thicker and leaner than skirt steak, making it a bit firmer in texture. Skirt steak, on the other hand, is thinner and has more fat, which makes it juicier and more flavorful. Both cuts are great for grilling or pan-searing, but skirt steak cooks more quickly due to its thinness.
12. Conclusion
Flank steak is a versatile, lean cut that can be used in a variety of recipes. Whether you’re grilling, broiling, or pan-searing, this cut of meat delivers a bold beefy flavor that pairs well with marinades and sauces. Just remember to slice against the grain and marinate it properly to get the most tender and flavorful results.