The flank steak is a lean, flavorful, boneless beef cut from the well-exercised belly muscles of the cow. Long and flat, its best-known application is London Broil, a misnomer, since the dish did not originate in London at all. The popularity of London Broil has driven up the price of flank steak over the past few decades, but it remains one of the most affordable steaks on the market. While it is substantially tougher than the loin and rib steaks, when marinated, broiled, or cut against the grain, flank steak becomes quite tender.
Marinades, which often include acids such as tomato-based products, lemon juice, wine, vinegar, pineapple, or ginger, tend to tenderize the meat. Flank steak is frequently used in Asian cuisine, where it is a favorite for stir-fries. Keep in mind that a good marinade should balance spices, acid, and oil. Additionally, there are many recipes that use moist cooking methods, such as braising, which also help tenderize the meat.
Buying and Storing Flank Steak
It is best to purchase flank steak that has a clear red color. Beef generally appears purplish-red, but when exposed to oxygen, it takes on a cherry-red hue known as the “bloom.” While the exterior is bright red, the interior of the meat retains a darker color. Vacuum-packed flank steak also shows this purplish color. Packaged flank steak should be cold, and the packaging should be free of punctures or tears. If it’s vacuum-packed, the seal should be intact. The beef should feel firm to the touch. Be sure to check the label for the ‘sell-by’ date and purchase it before or on that date.
Flank steak may be stored in its original packaging in the coldest part of the refrigerator, where it will keep for three to four days. It can also be frozen in this packaging for up to two weeks. If you plan to freeze the meat for a longer period, it’s best to wrap it in heavy-duty aluminum foil, freezer paper, or freezer bags. When securely wrapped, flank steak can keep for 6 to 12 months in the freezer. When you’re ready to use it, defrost the meat in the refrigerator, allowing 12 to 24 hours, depending on the size and number of steaks. Cook as soon as possible after defrosting.
Preparation, Uses, and Tips
Flank steak can be broiled or grilled after marinating. Place the flank steak in an acid-resistant container, add marinade (1/4 to 1/2 cup [59.1–118.3ml] for each 1 to 2 pounds [0.45–0.90 kg] of meat), and turn it to ensure the marinade covers all surfaces. Cover and refrigerate for several hours or overnight. Marinades can also be used to baste the meat while cooking or to make a sauce. However, once the marinades come into contact with raw meat, they should never be consumed unless they’ve been thoroughly cooked to destroy any microorganisms.
To broil, place the marinated flank steak on a broiling pan 2 to 3 inches (5–7.6cm) from the heat source. Leave the oven door open, and broil for 6 to 7 minutes on each side for medium-rare, or 9 minutes on each side for medium. Avoid overcooking, as this makes flank steak tough.
For grilling, place the marinated flank steak directly over the heat source and cook uncovered over medium heat for 17 to 21 minutes, turning once during cooking.
To stuff and bake, prepare the stuffing mixture and lay the flank steak flat on a work surface. Spread stuffing over the surface of the steak, then roll the meat like a jelly roll. Tie it every 2 inches (5cm) with cotton string. Place in a baking pan and bake at 350°F (177°C) for 40 minutes. Cool slightly before slicing.
To braise, heat a skillet over medium-high heat, add oil, and brown the steak on both sides. Add cooking liquid and seasonings, reduce the heat, and simmer until tender, for 1 1/4 to 1 3/4 hours.
International Flank Steak Dishes
The French are quite fond of flank steak, known as “Bavette.” It is quickly seared in a hot pan and eaten rare to maintain its tenderness. In Mexican cuisine, strips of flank steak, called arrachera, are often used to fill tacos or served in large pieces as a main course. The meat may be tenderized by a marinade or through mechanical tenderizing, using a machine similar to the one used for cube steaks.
In Chinese markets, flank steak is often sold as “stir-fried beef” because it is a popular choice for this dish. Most stir-fried beef dishes in Cantonese restaurants are made with this cut. The meat is sliced against the grain into 1-inch by 2-inch pieces, about 1/8-inch thick. The slices are lightly coated with cornstarch and cooking oil before being marinated with sugar, salt, and soy sauce. Other ingredients are often cooked first, and the marinated beef is added last, stir-fried separately in a very hot wok for about 30 seconds. To ensure tenderness, remove the beef from the wok before it is fully cooked, as it will continue to cook in its own heat on the serving plate. Common mistakes in stir-frying beef include overcooking it and marinating without first coating the beef with oil and starch. Both practices cause the meat to lose moisture and become dry and tough.
Nutritional Highlights
For 3 oz. (85.05g) of cooked flank steak: – Calories: 192.1 – Protein: 22.4g – Carbohydrate: 0.0g – Total Fat: 10.6g – Fiber: 0.0g
