Flank steak. You’ve likely seen it nestled amongst the other cuts of beef at your local grocery store. But what exactly is it? What makes it unique? And how do you cook it to perfection? This comprehensive guide will explore everything you need to know about flank steak, from its location on the cow to its ideal cooking methods.
Understanding the Cut: Where Does Flank Steak Come From?
Flank steak is a cut of beef taken from the abdominal muscles of the cow, specifically the lower chest or abdominal area. This location gives it certain characteristics that distinguish it from other popular steaks like ribeye or sirloin. Because the flank muscles are actively used by the animal, the steak tends to be leaner and somewhat tougher compared to more tender cuts.
The Grain of Flank Steak
One of the defining characteristics of flank steak is its prominent grain. The muscle fibers run lengthwise along the steak, making it easy to identify. This grain is crucial to consider when preparing and serving flank steak because cutting against the grain is essential for achieving maximum tenderness. Failing to do so can result in a chewy eating experience.
Flank Steak vs. Other Similar Cuts
Flank steak is often confused with other similar cuts like skirt steak and hanger steak. While all three are relatively lean and flavorful, they have key differences. Skirt steak is thinner and comes from the diaphragm muscles. Hanger steak, sometimes called “butcher’s steak,” is thicker and hangs between the rib and the loin. Each cut benefits from similar cooking methods, but understanding the nuances helps in selecting the best option for your recipe. Flank steak, being generally wider and thinner than hanger steak, is often preferred for rolling preparations like Swiss steak or beef rolls.
Identifying Flank Steak in the Grocery Store
Finding flank steak at the grocery store is usually quite straightforward. It’s generally located in the beef section alongside other steaks and roasts.
What to Look For
When selecting flank steak, look for a cut that is deep red in color. This indicates freshness. The steak should also be relatively thin and uniform in thickness. Avoid pieces that are overly thick at one end and thin at the other, as this will make even cooking more challenging.
Marbling and Fat Content
While flank steak is a lean cut, some marbling (flecks of fat within the muscle) is desirable. Marbling enhances flavor and tenderness. However, avoid steaks with excessive external fat, as you’re mainly paying for fat that will likely be trimmed away. A thin layer of fat on one side is acceptable, as it can help baste the steak during cooking.
Packaging and Freshness
Always check the “sell by” or “use by” date on the packaging to ensure freshness. The packaging should be tightly sealed with no signs of leakage or discoloration. If the steak has an off-putting odor, it’s best to choose a different one. Opt for steaks that appear plump and moist rather than dry and shriveled.
Preparing Flank Steak for Cooking
Proper preparation is key to unlocking the potential of flank steak. Because it’s a relatively tough cut, tenderizing and marinating are highly recommended.
Tenderizing Techniques
There are several ways to tenderize flank steak. One common method is mechanical tenderization, which involves using a meat mallet or jaccard to break down the muscle fibers. This helps to improve the texture of the steak.
Another effective tenderizing method is marinating. Marinades typically contain acids like vinegar, citrus juice, or wine, which help to break down proteins and tenderize the meat. Marinades also add flavor, so it’s a win-win.
Marinating: Enhancing Flavor and Tenderness
Marinating is arguably the most popular method for preparing flank steak. The acid in the marinade helps to tenderize the meat, while the other ingredients infuse it with flavor. A good marinade should contain:
- An acid (vinegar, citrus juice, wine)
- Oil (olive oil, vegetable oil)
- Flavorings (garlic, herbs, spices)
Marinate flank steak for at least 30 minutes, but preferably for several hours or even overnight in the refrigerator. The longer the steak marinates, the more tender and flavorful it will become. Avoid marinating for excessive amounts of time (more than 24 hours), as the acid can eventually break down the muscle fibers too much, resulting in a mushy texture.
Trimming and Scoring (Optional)
Before marinating or cooking, you may want to trim away any excess fat or silver skin from the flank steak. Silver skin is a thin, silvery membrane that can be tough and chewy. Removing it will improve the texture of the cooked steak.
Scoring the steak involves making shallow cuts across the surface of the meat in a diamond pattern. This helps the marinade penetrate more deeply and also helps to prevent the steak from curling up during cooking.
Cooking Methods for Flank Steak
Flank steak is best cooked using high-heat methods that cook it quickly. This helps to prevent it from becoming too tough.
Grilling: A Classic Choice
Grilling is a popular method for cooking flank steak. The high heat sears the outside of the steak, creating a flavorful crust, while the inside remains juicy and tender. Preheat your grill to high heat before placing the steak on the grates. Cook for 3-5 minutes per side for medium-rare, or longer for more well-done steak.
Pan-Searing: For Indoor Cooking
Pan-searing is a great option for cooking flank steak indoors. Use a heavy-bottomed skillet, such as cast iron, and heat it over high heat. Add a small amount of oil to the pan and sear the steak for 3-5 minutes per side for medium-rare.
Broiling: Another High-Heat Option
Broiling is another high-heat method that can be used to cook flank steak. Preheat your broiler and place the steak on a broiler pan. Broil for 3-5 minutes per side for medium-rare, keeping a close eye on it to prevent burning.
Sous Vide: For Ultimate Precision
For those seeking ultimate precision, sous vide cooking is an excellent option. Sous vide involves cooking the steak in a water bath at a precise temperature. This ensures that the steak is cooked evenly throughout. After sous vide cooking, the steak can be seared in a hot pan or on the grill to create a flavorful crust.
Ensuring the Perfect Doneness
Regardless of the cooking method, it’s important to cook flank steak to the correct internal temperature.
Using a Meat Thermometer
The best way to ensure the perfect doneness is to use a meat thermometer. Insert the thermometer into the thickest part of the steak, avoiding bone or fat.
- Medium-Rare: 130-135°F
- Medium: 135-145°F
- Medium-Well: 145-155°F
- Well-Done: 155°F+
Keep in mind that the steak will continue to cook slightly after it’s removed from the heat, so it’s best to take it off the heat a few degrees before it reaches your desired temperature. This is known as carryover cooking.
Visual Cues and the Touch Test
While a meat thermometer is the most accurate method, you can also use visual cues and the touch test to gauge doneness. A medium-rare steak will feel slightly firm to the touch, while a well-done steak will feel very firm. With practice, you’ll develop a sense for how the steak should feel at different levels of doneness.
The Importance of Resting the Steak
Once the flank steak is cooked to your desired doneness, it’s crucial to let it rest before slicing.
Why Resting is Essential
Resting allows the juices to redistribute throughout the steak, resulting in a more tender and flavorful final product. If you slice the steak immediately after cooking, the juices will run out, leaving you with a dry and less flavorful steak.
How to Rest Flank Steak
To rest flank steak, simply place it on a cutting board and tent it loosely with aluminum foil. Let it rest for at least 5-10 minutes before slicing. This resting period allows the muscle fibers to relax and reabsorb the juices.
Slicing Against the Grain: The Golden Rule
As mentioned earlier, slicing flank steak against the grain is absolutely essential for achieving maximum tenderness.
Identifying the Grain
Before slicing, take a moment to identify the direction of the grain. You’ll see the muscle fibers running lengthwise along the steak.
Slicing Technique
Use a sharp knife to slice the steak thinly, perpendicular to the grain. This shortens the muscle fibers, making the steak much easier to chew. If you slice with the grain, the steak will be tough and chewy.
Presentation and Serving
Arrange the sliced flank steak attractively on a platter. You can serve it as is or top it with a sauce or salsa. Flank steak is a versatile cut that pairs well with a variety of sides, such as roasted vegetables, mashed potatoes, or rice.
Serving Suggestions and Recipe Ideas
Flank steak is incredibly versatile and can be used in a wide variety of dishes.
- Fajitas: Slice flank steak into strips and use it for fajitas.
- Steak Salad: Top a salad with grilled flank steak for a hearty and flavorful meal.
- Beef Rolls (Braciole): Flank steak is ideal for making beef rolls filled with various ingredients.
- Stir-Fries: Thinly sliced flank steak can be added to stir-fries for a protein-packed dish.
- Grilled Steak with Chimichurri: Serve grilled flank steak with a vibrant chimichurri sauce.
Storing Leftover Flank Steak
If you have leftover flank steak, it can be stored in the refrigerator for up to 3-4 days.
Proper Storage Techniques
Store the steak in an airtight container to prevent it from drying out.
Reheating Tips
To reheat flank steak, you can use a skillet, oven, or microwave. However, be careful not to overcook it, as this can make it tough. A lower heat setting is preferable.
Nutritional Information
Flank steak is a good source of protein, iron, and zinc. However, it is also relatively high in cholesterol and saturated fat.
Key Nutrients
A 3-ounce serving of cooked flank steak contains approximately:
- Calories: 177
- Protein: 24 grams
- Fat: 8 grams
- Cholesterol: 73 milligrams
- Iron: 2.3 milligrams
- Zinc: 4.4 milligrams
Health Considerations
As with all foods, it’s important to consume flank steak in moderation as part of a balanced diet. Choose leaner cuts and trim away excess fat to reduce the amount of saturated fat and cholesterol.
Conclusion: Mastering the Art of Flank Steak
Flank steak is a flavorful and versatile cut of beef that can be a delicious addition to your culinary repertoire. By understanding its characteristics, preparing it properly, and cooking it using the right methods, you can consistently achieve tender and flavorful results. From grilling to pan-searing to sous vide, there are many ways to cook flank steak to perfection. Remember to slice against the grain for maximum tenderness and enjoy the delicious flavors of this underappreciated cut. So next time you’re at the grocery store, don’t hesitate to pick up a flank steak and try out one of these recipes! With a little practice, you’ll be a flank steak pro in no time.
What exactly is flank steak?
Flank steak is a cut of beef taken from the abdominal muscles of the cow. It is a long, flat, and relatively thin piece of meat, known for its rich, beefy flavor and slightly coarse grain. This cut is often mistaken for skirt steak, but it’s wider and thicker, allowing for different cooking methods and flavor profiles.
Due to its lean nature and pronounced grain, flank steak benefits significantly from proper preparation. Marinating before cooking helps tenderize the meat and add flavor. Slicing it thinly against the grain after cooking is crucial for maximizing tenderness and creating an enjoyable eating experience.
How does flank steak differ from skirt steak?
While flank steak and skirt steak are both thin, flavorful cuts often used in similar dishes, they differ significantly in their origin and texture. Flank steak comes from the abdominal muscles, while skirt steak comes from the diaphragm muscles. Flank steak is wider and flatter, with a more defined grain running lengthwise.
Skirt steak tends to be thinner and more tender than flank steak, with a looser grain. This difference in texture affects cooking times and best uses. Skirt steak cooks faster and is often preferred for quick searing, while flank steak benefits from longer marination and careful slicing.
What are the best ways to cook flank steak?
Flank steak shines when grilled, broiled, or pan-seared. Grilling over high heat is a popular method, creating a flavorful sear on the outside while keeping the inside medium-rare. Broiling offers similar results, allowing for quick and even cooking. Pan-searing is also effective, especially when combined with a flavorful marinade.
Regardless of the cooking method, it’s important to avoid overcooking flank steak, as it can become tough. Using a meat thermometer ensures accurate cooking. Aim for an internal temperature of 130-135°F for medium-rare. Remember to let the steak rest for at least 10 minutes after cooking before slicing.
What’s the best way to marinate flank steak?
Marinating flank steak is essential for tenderizing the meat and infusing it with flavor. A good marinade should include an acid (like vinegar or citrus juice), oil, and seasonings. The acid helps break down the muscle fibers, while the oil helps to carry the flavors throughout the meat. Common ingredients include soy sauce, garlic, ginger, and herbs.
The marinating time depends on the strength of the marinade. A marinade with a strong acid component should only be used for a few hours to prevent the meat from becoming mushy. Milder marinades can be used for up to 24 hours in the refrigerator, allowing the flavors to fully penetrate the meat. Always discard the marinade after use.
How do I slice flank steak properly?
Slicing flank steak against the grain is crucial for achieving optimal tenderness. The grain refers to the direction of the muscle fibers running through the meat. Identify the grain direction by looking closely at the steak’s surface. You’ll see lines running lengthwise.
Using a sharp knife, slice the steak thinly at a 45-degree angle against the grain. This shortens the muscle fibers, making the meat easier to chew. Failure to slice against the grain will result in a chewy and less enjoyable eating experience.
How do I store flank steak properly?
Raw flank steak should be stored in the refrigerator at a temperature below 40°F (4°C). Wrap it tightly in plastic wrap or place it in a sealed container to prevent contamination and drying out. It’s best to use or freeze raw flank steak within 2-3 days of purchase.
Cooked flank steak can be stored in the refrigerator for 3-4 days. Allow the steak to cool completely before wrapping it tightly or placing it in an airtight container. Reheat gently to avoid drying it out. Microwaving is not recommended, as it can make the steak tough. Instead, consider pan-searing or warming it in the oven.
What are some popular dishes using flank steak?
Flank steak is incredibly versatile and lends itself well to a variety of cuisines. It’s a star ingredient in fajitas, where it’s grilled, sliced thinly, and served with peppers, onions, and tortillas. It’s also a popular choice for carne asada, often marinated in citrus and spices before grilling.
Beyond Mexican cuisine, flank steak can be used in stir-fries, salads, and even grilled steak sandwiches. Its robust flavor pairs well with bold sauces and marinades, making it a favorite among home cooks and chefs alike. Its affordability and versatility make it a great option for a wide range of meals.