Part 1: Understanding Flank Steak
1. Introduction to Flank Steak
Flank steak is a lean, flavorful cut of beef that has become popular across the U.S. and worldwide. It comes from the cow’s abdominal muscles and is often prized for its bold flavor, making it a great option for grilling, stir-frying, and marinating. Unlike more tender cuts, flank steak has a firmer texture but shines when cooked properly.
This cut is particularly popular in various cuisines due to its versatility. Whether you’re making fajitas, steak salads, or classic grilled dishes, flank steak is a go-to choice for home cooks and professional chefs alike. For more ideas on using flank steak, take a look at this guide from The Spruce Eats.
2. What is Flank Steak?
Flank steak is a flat, wide cut that comes from the cow’s lower abdominal muscles. It’s located along the belly of the animal, just below the loin and sirloin sections, making it part of the area that is highly exercised. As a result, flank steak has long muscle fibers that make it more fibrous and less tender compared to cuts like ribeye or tenderloin.
Despite its tougher texture, flank steak is known for its rich beef flavor. Its leanness means it has less fat, making it ideal for those looking for a flavorful but healthier cut of beef. Because it’s a working muscle, it’s denser and can be chewier if not cooked and sliced properly. However, with the right preparation, it’s a favorite in many households for its versatility and intense beefy taste.
It is important to note that flank steak requires careful cooking to avoid toughness. High-heat cooking methods like grilling, broiling, or pan-searing, combined with proper slicing techniques, can turn this lean cut into a tender, mouthwatering meal.
Flank steak differs from other cuts, such as sirloin or ribeye, not only in texture but also in its ideal use. Because of its flat, thin shape, it’s perfect for fast cooking methods and dishes where the meat is sliced thinly, like fajitas or steak salads.
Learn more about preparing the perfect flank steak in this flank steak recipe.
3. Flank Steak vs. Other Cuts
When deciding between flank steak and other cuts, it’s important to understand the differences in texture, flavor, and preparation techniques. Here’s a comparison of flank steak with other popular cuts:
Flank Steak vs. Skirt Steak
Skirt steak is another thin, fibrous cut that comes from the diaphragm muscles of the cow, located just below the ribs. While similar in shape and texture to flank steak, skirt steak has more fat, which gives it a juicier texture and a slightly richer flavor. However, flank steak is thicker and wider, which makes it a better option for dishes that require a bit more substance. Skirt steak is often used in dishes like fajitas and stir-fries, where quick cooking is key, while flank steak is more versatile for grilling and broiling.
Flank Steak vs. Hanger Steak
Hanger steak is a cut that comes from the upper belly of the cow, near the diaphragm. It’s sometimes called the “butcher’s steak” because butchers used to keep this tender, flavorful cut for themselves. Hanger steak is more tender than flank steak and has a more intense beef flavor, thanks to its higher fat content. However, it’s less widely available and can be more expensive. Flank steak is a leaner option and easier to find at most grocery stores, making it a more accessible choice for everyday cooking.
Flank Steak vs. Flat Iron Steak
Flat iron steak is a newer cut that comes from the shoulder of the cow (also known as the chuck). It’s known for its tenderness, second only to filet mignon. Flat iron steak has more marbling than flank steak, making it juicier and more tender. However, it lacks the intense beefy flavor that flank steak offers. Flat iron steak is an excellent choice for grilling or pan-searing, while flank steak is ideal for marinades and dishes that benefit from its robust flavor.
Each of these cuts has its advantages, but flank steak stands out for its rich flavor and versatility. Its fibrous texture allows it to absorb marinades well, and it’s a great choice for both quick and slow cooking methods.
For a detailed comparison between these two popular cuts, check out this skirt steak vs. flank steak guide.
4. How to Choose the Best Flank Steak
When selecting flank steak at the butcher or grocery store, there are a few key characteristics to look for to ensure you’re getting a high-quality cut. Paying attention to details like color, marbling, and thickness can make a significant difference in how the steak cooks and tastes.
Color
Fresh flank steak should be a vibrant, deep red color. This indicates that the meat is fresh and hasn’t been sitting for too long. Avoid steaks that look grayish or brown, as this could indicate that the meat has begun to spoil. Some slight browning is normal, especially if the steak has been vacuum-sealed, but the overall color should be rich and bright.
Marbling
While flank steak is known for being lean, it’s still important to look for some marbling (thin streaks of fat) running through the meat. Marbling helps add flavor and juiciness during cooking. Since flank steak doesn’t have a lot of fat, even a small amount of marbling can improve the overall flavor and texture.
Thickness
The thickness of the flank steak should be consistent throughout the cut. Look for a steak that is about 1 inch thick across its width. Thinner steaks may overcook quickly, while thicker ones may take longer to cook evenly. A uniform thickness ensures that the steak will cook consistently, whether you’re grilling, broiling, or pan-searing.
Organic vs. Conventional
When buying flank steak, you may have the option to choose between organic, grass-fed, or conventional beef. Organic and grass-fed options are often leaner and have a slightly different flavor profile, with grass-fed beef having a more distinct, earthy taste. Conventional beef is generally more affordable and has a higher fat content, which can make it juicier. The choice between these options depends on your preference for flavor and your budget.
Asking your butcher for recommendations can also be helpful. They can guide you toward the freshest cuts and offer tips on how to prepare and cook the steak for the best results.
5. How to Prepare and Tenderize Flank Steak
Because flank steak is lean and fibrous, proper preparation is essential to ensure it’s tender and flavorful. Tenderizing the steak before cooking helps break down the muscle fibers, making the meat easier to chew and more enjoyable to eat. Here are the most effective methods for preparing and tenderizing flank steak:
Marinating
Marinating is one of the best ways to tenderize flank steak and infuse it with flavor. A good marinade typically contains an acidic ingredient, such as vinegar, citrus juice, or wine, which helps break down the tough fibers in the meat. Oil is also important, as it helps the flavors penetrate the meat while keeping it moist. Herbs, garlic, and spices can be added for additional flavor.
- Basic Marinade Recipe: Combine 1/4 cup olive oil, 2 tablespoons soy sauce, 2 tablespoons lemon juice, 2 cloves minced garlic, and a teaspoon of freshly ground black pepper. Place the steak in a resealable plastic bag or shallow dish, pour the marinade over it, and refrigerate for at least 2 hours (or overnight for maximum flavor).
Mechanical Tenderizing
Using a meat mallet to tenderize flank steak can also help break down the fibers. Lightly pounding the steak with the flat side of a mallet will soften the muscle and create a more tender texture. Be careful not to overdo it, as pounding too much can result in mushy meat.
Salt Rub
Rubbing the steak with salt before cooking can draw out moisture and help break down the muscle fibers. This technique is similar to dry brining, where the salt penetrates the meat and tenderizes it while enhancing flavor. For best results, rub the steak with kosher salt and let it sit for at least 30 minutes before cooking. Be sure to pat the steak dry with a paper towel before cooking to achieve a good sear.
Preparing flank steak with one or more of these tenderizing methods will ensure that the final dish is juicy, flavorful, and tender. Whether marinating, pounding, or using a salt rub, proper preparation is key to making the most of this lean cut.
6. Nutritional Benefits of Flank Steak
For those seeking a healthy, high-protein option, flank steak is an excellent choice. It’s lean, packed with nutrients, and versatile enough to fit into a variety of dietary plans. Here’s a closer look at the nutritional benefits of flank steak:
Calories and Fat Content
A 3-ounce serving of flank steak contains about 160-180 calories, making it a relatively low-calorie option compared to fattier cuts like ribeye or porterhouse. It’s also low in fat, with about 6-8 grams of fat per serving. Most of the fat in flank steak is unsaturated, which is better for heart health compared to the saturated fats found in some other cuts.
Protein
With around 23 grams of protein per 3-ounce serving, flank steak is an excellent source of high-quality protein. Protein is essential for muscle repair, immune function, and overall health. Whether you’re following a high-protein diet or simply looking to add more protein to your meals, flank steak is a nutritious and satisfying option.
Iron and Zinc
Flank steak is rich in important minerals like iron and zinc. Iron is essential for producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Zinc plays a crucial role in immune function and wound healing. A serving of flank steak provides a good portion of your daily recommended intake of both minerals, making it a nutritious choice for maintaining overall health.
B Vitamins
Like other cuts of beef, flank steak is a good source of B vitamins, particularly B12, niacin, and riboflavin. These vitamins are important for energy metabolism, brain function, and maintaining healthy skin and eyes.
Incorporating flank steak into your diet can provide a wide range of nutrients that support a healthy lifestyle. Its lean nature and high protein content make it a smart choice for those looking to eat healthy without sacrificing flavor.
Part 2: Cooking and Serving Flank Steak
7. Best Cooking Methods for Flank Steak
When it comes to cooking flank steak, high-heat methods are best for achieving a flavorful crust while keeping the inside tender. Because flank steak is lean, overcooking can result in a tough, chewy texture, so it’s important to cook it quickly and keep an eye on the temperature. Here are the most popular methods for cooking flank steak:
Grilling
Grilling is one of the best ways to cook flank steak, as the high heat helps develop a flavorful crust on the outside while keeping the inside juicy. Preheat the grill to high heat, and cook the steak for 4-5 minutes on each side for medium-rare. Let the steak rest for 5-10 minutes after grilling to allow the juices to redistribute before slicing.
- Grilling Tip: To prevent sticking, make sure the grill is well-oiled before placing the steak on the grates. You can also brush the steak with a little oil before grilling for added flavor.
Broiling
Broiling is a great alternative if you don’t have access to a grill. Set your oven’s broiler to high, and place the steak on a broiler pan or baking sheet. Cook for about 4 minutes on each side, or until the internal temperature reaches your desired level of doneness. Broiling gives the steak a nice charred exterior while keeping the inside tender.
- Broiling Tip: Keep an eye on the steak while broiling, as the high heat can cause it to overcook quickly. Use a meat thermometer to check the internal temperature and avoid overcooking.
Pan-Searing
Pan-searing is another fast and effective way to cook flank steak, especially if you don’t have access to a grill or broiler. Heat a cast-iron skillet or heavy-bottomed pan over high heat, and cook the steak for 3-4 minutes per side. This method allows you to achieve a nice crust while keeping the inside tender.
- Pan-Searing Tip: To get the best sear, make sure the pan is very hot before adding the steak. You can also add a pat of butter or a sprig of thyme during the last minute of cooking to add flavor.
Sous Vide
For a more controlled cooking method, sous vide is an excellent option. Sous vide involves cooking the steak in a water bath at a precise temperature, ensuring it’s cooked evenly throughout. Cook the steak at 130°F for 1-2 hours, then finish it with a quick sear in a hot pan to develop a crust.
- Sous Vide Tip: After cooking sous vide, make sure to pat the steak dry before searing to achieve a good crust.
Each of these cooking methods has its advantages, and the key is to avoid overcooking. Medium-rare is generally the best temperature for flank steak, as it keeps the meat juicy and tender.
If you’re looking to cook flank steak on the stovetop, read this guide on cooking flank steak in a stainless steel pan.
8. Recipes Using Flank Steak
Flank steak’s versatility makes it ideal for a wide range of recipes, from grilled dishes to quick stir-fries. Here are some popular recipes that highlight the best of this flavorful cut:
Grilled Flank Steak with Chimichurri
This classic pairing combines the rich flavor of flank steak with the bright, herbaceous notes of chimichurri sauce. To make the dish, grill the flank steak as described above, and serve it sliced thin with a generous spoonful of chimichurri sauce made from parsley, garlic, olive oil, and red pepper flakes.
- Serving Tip: Chimichurri adds a refreshing contrast to the beefy flavor of flank steak, making it a great option for summer grilling.
Flank Steak Fajitas
Fajitas are one of the most popular dishes made with flank steak. To make fajitas, marinate the steak in a mixture of lime juice, garlic, cumin, and olive oil for at least 2 hours. Grill or pan-sear the steak, and serve it with sautéed bell peppers, onions, and warm tortillas.
- Serving Tip: For the best texture, slice the steak thinly against the grain and serve it with a squeeze of lime juice for added brightness.
Stir-Fried Flank Steak
For a quick and easy meal, stir-fried flank steak is a great option. Thinly slice the steak before cooking, and stir-fry it over high heat with your favorite vegetables and sauce. A soy-based marinade with ginger and garlic pairs well with the beefy flavor of the steak.
- Cooking Tip: Pre-slicing the steak helps it cook quickly and evenly in the stir-fry. Be sure to cut against the grain to keep the meat tender.
Broiled Flank Steak with Garlic Butter
For a simple and flavorful dish, broiled flank steak with garlic butter is a perfect choice. Broil the steak as described above, and finish it with a rich garlic butter sauce made by melting butter with minced garlic and parsley.
- Serving Tip: Serve the steak with a side of roasted vegetables or mashed potatoes for a hearty, satisfying meal.
These recipes showcase the versatility of flank steak, whether you’re grilling, broiling, or stir-frying. The key is to use high-heat cooking methods and slice the steak thinly against the grain for the best results.
For a flavorful dish to complement your flank steak, try this Bibibop copycat chicken recipe.
9. How to Slice Flank Steak Properly
One of the most important steps in preparing flank steak is slicing it properly. To get the most tender bite, always slice against the grain. The grain refers to the direction of the muscle fibers, which run parallel to the length of the steak. Here’s a step-by-step guide to slicing flank steak:
- Identify the Grain: Look closely at the steak to find the lines running across the meat—these are the muscle fibers.
- Position the Steak: Place the steak on your cutting board so that the grain runs left to right.
- Slice Against the Grain: Using a sharp knife, slice perpendicular to the grain. This shortens the muscle fibers, making each piece of steak more tender and easier to chew.
- Thin or Thick Slices: For dishes like fajitas or stir-fry, slice the steak thinly (about 1/4 inch thick). For steak salads, you can slice the meat slightly thicker.
Slicing against the grain is crucial for breaking down the long muscle fibers, which can otherwise make the steak tough and chewy. By following these steps, you’ll ensure that your flank steak is tender and delicious every time.
10. Best Side Dishes to Pair with Flank Steak
Flank steak pairs well with a variety of side dishes, depending on how it’s prepared. Here are some classic side dishes that complement the bold flavor of the steak:
Roasted Vegetables
Grilled or roasted vegetables are a perfect match for flank steak. Try pairing it with roasted carrots, Brussels sprouts, or grilled asparagus. The slight sweetness of roasted vegetables balances the savory flavor of the steak.
Mashed Potatoes
Creamy mashed potatoes are a comforting side dish that pairs well with any steak. The smooth texture and buttery flavor of mashed potatoes make them a perfect complement to the rich, beefy flavor of flank steak.
Grilled Corn
For a summertime meal, grilled corn is an excellent choice to serve with flank steak. The natural sweetness of the corn contrasts beautifully with the savory steak, and grilling adds a smoky flavor that enhances the overall dish.
Sauces
A good sauce can elevate a simple steak dinner. Chimichurri, a sauce made with parsley, garlic, olive oil, and red pepper flakes, is a classic pairing with flank steak. Other options include garlic butter, red wine reduction, or a creamy horseradish sauce.
11. FAQs: What You Need to Know About Flank Steak
Q: Is flank steak tender?
Flank steak can be tender if cooked and sliced properly. Marinating the steak and slicing it against the grain are key steps to improving its tenderness. Overcooking can make the steak tough, so it’s best served medium-rare to medium.
Q: Can you substitute other cuts for flank steak?
Yes, other cuts like skirt steak and hanger steak can be substituted for flank steak in most recipes. These cuts have similar textures and flavors, though skirt steak is a bit fattier, and hanger steak is more tender.
Q: Can you cook flank steak in the oven?
Yes, broiling is a great method for cooking flank steak in the oven. The high heat of the broiler gives the steak a nice sear while keeping the inside tender. Broil the steak for about 4-5 minutes on each side for medium-rare.
Q: How long should you marinate flank steak?
For best results, marinate flank steak for at least 2 hours. If possible, marinate it overnight to allow the flavors to fully penetrate the meat and help tenderize it.
Q: Can you freeze flank steak?
Yes, flank steak freezes well. Wrap it tightly in plastic wrap or aluminum foil, and store it in the freezer for up to 3 months. To thaw, place it in the refrigerator overnight, then cook as desired.
12. Conclusion
Flank steak is a flavorful, lean cut of beef that offers versatility in the kitchen. By choosing the best flank steak, preparing it properly, and using the right cooking techniques, you can enjoy tender, delicious meals.