Flank Steak Nutrition Facts

Additional Information

Flank steak, also known as jiffy steak, is a delicious and versatile cut of meat that offers a unique flavor and texture. The purpose of this article is to provide an expert overview of flank steak, highlighting its characteristics, advantages, and disadvantages. Whether you’re a seasoned chef or a home cook looking to expand your culinary horizons, understanding the qualities of flank steak can enhance your cooking repertoire.
Characteristics of Flank Steak
Flank steak is a lean cut of meat that comes from the abdominal muscles of the cow, just below the loin. It is a long, flat cut that runs from the rib end of the animal to the hip or rump. Here are some key characteristics of flank steak:

1. Flavorful and tender: Despite being a lean cut, flank steak has a rich, beefy flavor that is both robust and satisfying. When cooked properly, it can be incredibly tender, making it a favorite among steak lovers.
2. Versatility: Flank steak is extremely versatile and can be prepared in a variety of ways. It can be grilled, broiled, pan-seared or even slow-cooked. Its ability to absorb marinades and spices makes it an excellent choice for flavorful dishes.
3. Texture: Flank steak has a distinctive texture characterized by long muscle fibers. When cooked and thinly sliced against the grain, it offers a pleasant chewiness that adds a unique mouthfeel to your meals.

Benefits of flank steak

1. Nutritional Value: Flank steak is a protein-rich food, with a 3-ounce serving providing approximately 24 grams of protein. It is also relatively low in calories, with only 163 calories per serving. In addition, flank steak provides essential nutrients such as iron and potassium.
2. Lean option: For people who are concerned about their fat intake, flank steak is a great choice. It contains only 7 grams of fat, of which 2.9 grams is saturated fat. Its lean profile makes it a healthier alternative to fatty cuts of meat.
3. Quick Cooking: Flank steak cooks relatively quickly due to its thinness, making it an excellent option for weeknight meals or occasions when time is limited. Its versatility allows for a wide range of cooking techniques to suit different preferences and culinary styles.
4. Affordability: Compared to other premium cuts of meat, flank steak is more budget-friendly. It offers excellent value for money without compromising on taste or quality.

Disadvantages of flank steak

1. Tendency to dry out: Due to its leanness, flank steak has a higher tendency to dry out if overcooked or sliced too thickly. It is important to cook flank steak no more than medium and slice thinly against the grain to ensure tenderness and juiciness.
2. Chewiness: While some appreciate the chewiness of flank steak, others may find it a bit tougher than more tender cuts. However, when cooked and sliced correctly, the inherent chewiness can be an enjoyable texture.

Conclusion
Flank steak is a flavorful and versatile cut of meat that offers a range of culinary possibilities. Its rich flavor, tenderness and ability to absorb flavors make it a popular choice for a variety of dishes. With its lean profile and nutritional benefits, flank steak provides a healthy protein option for those looking to maintain a balanced diet. While it requires proper cooking techniques to avoid dryness, the rewards of a perfectly cooked flank steak are well worth the effort. So whether you’re grilling, broiling, or experimenting with marinades, consider adding flank steak to your culinary repertoire and elevating your meals with its unique flavor and texture.

Questions and Answers

How should I cook flank steak to keep it tender and juicy?

To keep flank steak tender and juicy, it’s important not to overcook it. Cook it no more than medium doneness, which is about 130-135°F (54-57°C) for medium-rare. In addition, slicing the cooked steak thinly against the grain will help break up the muscle fibers and increase tenderness.

Can I grill or broil flank steak?

Absolutely! Flank steak is great for grilling and broiling. Its thinness allows for quick cooking over high heat, resulting in a deliciously charred exterior and juicy interior. Marinating the steak prior to grilling or broiling can further enhance its flavor.

Can flank steak be marinated?

Yes, marinating flank steak is a great way to add additional flavor and tenderize the meat. Due to its texture, flank steak readily absorbs marinades. For best results, marinate for at least 30 minutes or up to 24 hours in the refrigerator.

How should I slice flank steak to serve?

For the most tender and enjoyable eating experience, it’s important to slice flank steak thinly against the grain. The grain refers to the direction of the muscle fibers. By cutting across the grain, you shorten the muscle fibers, resulting in a more tender bite.
Are there alternative cuts of meat that can be used as substitutes for flank steak?
Yes, there are several cuts of meat that can be used as substitutes for flank steak when it’s not available. Some popular alternatives include skirt steak, hanger steak, top round, tri-tip steak, and flat iron steak. Each of these cuts offers its own unique flavor and texture, so feel free to experiment and find your favorite.