Beef Flank Steak

Name: Beef flank steak — a long, flat, lean cut from the abdominal muscles of the cow, with long, coarse muscle fibres and a rich beefy flavour. It is best marinated, cooked quickly and sliced thinly across the grain.

Description

Flank steak is a well-exercised muscle, and has little fat or marbling, so it is lean, and flavourful, but can be tough if not handled properly. It is the cut used for fajitas, carne asada, Korean bulgogi-style grilling, stir-fries, and “London broil.” Skirt steak is a similar, slightly fattier cut.

Marinating, particularly in acidic liquids like lime juice, helps to tenderise it, and the key technique is slicing against the grain, which cuts the long fibres into short pieces that are easier to chew.

Main nutrition value

Beef is a rich source of high-quality protein, highly absorbable haem iron, zinc, vitamin B12, selenium and niacin, with the amount of fat varying by cut. Flank steak is a lean cut, lower in saturated fat than ribeye or brisket.

How best to be consumed

Flank steak is marinated, cooked fast and sliced thin.

1. Marinate for 2 to 12 hours in lime juice, garlic, soy, oil and spices.
2. Grill or sear over high heat for 3 to 5 minutes per side, to medium-rare.
3. Let cooked meat rest for 3 to 5 minutes before slicing, so it stays juicy. Then slice thinly across the grain, at an angle.
4. Use in fajitas, tacos, salads, stir-fries and sandwiches.
5. Avoid cooking beyond medium, which makes it tough and dry.

Overconsumption could cause…

Flank steak is a lean cut, but still red meat.

1. Higher risk of bowel (colorectal) cancer with regular high intake of red meat, which the World Health Organization's cancer agency classifies as probably carcinogenic, so many health bodies advise keeping red meat to about 350 to 500 g (cooked weight) a week.
2. Harmful compounds (heterocyclic amines and polycyclic aromatic hydrocarbons) formed when meat is charred or cooked at very high heat over flames, so avoid burning it, marinate first, and cook gently.
3. Iron overload in people with haemochromatosis, an inherited condition, since the haem iron in red meat and offal is well absorbed.
4. High salt (sodium), which can raise blood pressure over time, particularly in cured, canned and processed products. This applies to heavily salted marinades.

GroupsBeefMammals (red meat)High proteinLow sodiumRich in zincFresh

Related foodsVealBeef FilletBeef TenderloinBeef SirloinCorned BeefBeef Shank

Wikipedia — Flank steak, used for origin, naming and history: https://en.wikipedia.org/wiki/Flank_steak