Flank steak is a popular and versatile cut of beef. It is sometimes difficult to find at the grocery store, though; if you do, it will be under another name.
This meat comes from a muscle that works hard, so it tends to be tough and chewy. It can be tenderized by hand with a meat mallet, chemically with an acidic marinade, or simmered to break down the dense fibers.
What is Flank Steak?
The abdominal muscles of a cow are where flank steak is derived, and it is typically lean with hard muscle fibers. It's also very dense, with a stringy texture and little fat. There are a lot of flank steak for sale at stores or even online. Flank steak has a rich beef flavor and works well with bold rubs and marinades, although it can be challenging if not tenderized and cooked correctly.
Because of its dense structure, flank steak benefits from a long, low cooking method that breaks down tough fibers. It's also one of the few cuts of meat that can be stuffed and rolled, creating roulades. Regardless of preparation, cutting flank steak across the grain is essential to maximize tenderness. This means observing the direction in the thick, stringy muscle fibers run and cutting your steak slices against that pattern.
This helps expose more surface area in each slice of meat, which can soften the fibers and break down the tough connective tissue that makes it so challenging to chew. Like all hearts, flank steak contains valuable nutrients like protein, niacin, zinc, selenium, and iron. When eaten in moderation, flank steak is a healthy part of a balanced diet, especially when paired with fruits, vegetables, whole grains, and healthy fats. However, excessive consumption of red meat can increase the risk for certain health conditions, such as heart disease and type 2 diabetes.
How to Cook Flank Steak
Flank steak can be cooked in various ways, including grilling or broiling. It's best when it's marinated and seasoned well. You can make your marinade with ingredients like an acid (lemon juice, balsamic vinegar, or soy sauce), oil, a little brown sugar, and your favorite mix of steak spices, such as garlic, black pepper, or thyme.
Let it rest after cooking to get the most flavor from your flank steak. This will allow the meat's internal temperature to rise, which results in a more evenly cooked steak. Additionally, it provides the flavors more time to saturate the heart thoroughly.
If you're cooking for a group, keeping an eye on the meat to avoid over or undercooking it is essential. As a lean cut of meat, it can become inflexible and chewy if overcooked. It's best to cook it to medium rare, or around 130 to 135 degrees F with an instant-read thermometer.
Before you cook your steak, it's an excellent idea to tenderize it by either pounding it with your hands or using a meat tenderizer. This will help minimize any toughness, and it's essential if you plan to cut the steak against the grain. Slicing it against the grain will result in an unpleasant and chewy texture. For the best texture, slice it against the grain at a 45-degree angle.
Tips on Tenderizing Flank Steak
Although flank steak is lean meat, it can be challenging to prepare. The muscle fibers can be tight and tough to cut through, so tenderizing them is essential. A straightforward method is to pound it before you cook it. Put the steak in a freezer-size Ziploc bag or between two sheets of plastic wrap, and hit it evenly with a meat mallet or the can's side. This can break up those tough fibers, making them much easier to chew and digest.
Another way to tenderize flank steak is to marinate it. The marinade's acid and salt will help break up those testy muscle fibers and make the steak more tender. Just don't marinate it for more than an hour, or the acid will begin to cook the steak.
After you cook a flank steak, let it rest for minutes before slicing. This allows some juices to distribute throughout the steak, resulting in a juicier, more flavorful steak.
When slicing a flank steak, cut across (not with) the grain. The grain is the line of muscle fibers that runs along the length of the steak. Cutting against the grain makes the steak more tender. A sharp knife held at roughly a 45-degree angle to the steak can also be used to slice a flank steak into strips if you don't have a meat slicer.
Recipes with Flank Steak
Flank steak is as tender as it is flavorful when properly marinated, cooked, and sliced. Its muscle fibers are shortened as it cooks, making the texture almost buttery. This makes it perfect for grilling or broiling, especially when marinated in a sauce that will help to caramelize and crisp the surface.
Flank steak tends to become tough if cooked beyond medium rare, so it's best to stick with preparing it to that doneness or a little less. Aside from that, it's a versatile cut of beef. It works well in various cuisines. It can also be made into a hearty and comforting braised dish.
Try our simple flank steak recipe to bring out the best in this underrated cut of meat. With only four ingredients, this simple marinade is a great way to add flavor and tenderness. Acidic citrus juice and salty soy sauce act as seasoning and tenderizers, while dark brown sugar adds a sweetness that helps balance the salt. Worcestershire sauce brings a strong, yet not bitter, umami that enhances the other flavors in this recipe. This marinade can be used for grilled or oven-baked flank steak and is even suitable for slow cooking.