The Flank Steak
What is a Flank Steak?
Flank steak is a beef steak cut from the abdominal muscles of the cow. This cut is also called the London Broil due to its popularity in that city. It is a long, flat cut that runs from the rib end of the animal to the hip or rump. The grain of flank steak is very long and makes it a bit tougher than some other cuts, but marinating and slow cooking can tenderize it. Flank steak is high in protein and low in fat. It is also an excellent source of iron, zinc, phosphorus and B vitamins. On average, a 3-once portion of flank steak has about 285 calories, 29 grams of protein and less than 7 grams of fat. Flank steak can be used in stir-fry dishes, fajitas, stews and casseroles. It should be cooked to an internal temperature of 145°F.
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Flank Steak Cooking Guides
| Method | Cook Temp | Avg Time | Finish Temp |
|---|---|---|---|
| Sear | Med-High | 12-15 mins | 145°F |
| Grill | Med-High | 12-15 mins | 145°F |
| Sous Vide | 145°F | 1-2 hrs | 145°F |
| Slow Cooker | Low | 4-5 hrs | 145°F |
Note: The above guidelines are only guardrails. Stoves, pans and steak sizes vary; to achieve the perfectly cooked Flank is always good to have a meat thermometer handy and check internal temp regularly.
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Flank Steak FAQ
Flank is a good all-purpose beef cut; it's great grilled, roasted, broiled or seared.
Flank steak is more tender than skirt steak, but both skirt and flank steak have a delicious beefy flavor.