Flank steak is beef on a budget and a highly underrated cut. It is not tender but beautifully marbled with fat and lots of flavour.
It readily takes on the flavour of marinades. When thinly sliced against the grain, the tough tissue seems as tender as a more expensive steak.
A typical flank steak is about 1 1/2 pounds (700 g) and can easily serve four to six people for one meal. Preparing enough for three meals at one time is a real time saver.
Flank is also great grilled on the barbecue, with the smoke adding another layer of flavour.
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Serve it with a rice pilaf or a baked potato and vegetables. Meal number two can be with the noodles in a big bowl of soup.
Your third meal can be a steak sandwich. The cooked meat will keep in the refrigerator up to four days or can be frozen. Thinly slice before freezing for quick and easy sandwiches.
Sear the outside and finish in the oven, if necessary. It is best to cook to no more than 160 F (71 C) internal temperature. When grilling on the barbecue, move to a cooler spot to finish after searing.
The following are two Asian inspired recipes for flank steak. The marinades both tenderize and add flavour. You can simplify by purchasing a ready-made black bean or teriyaki sauce rather than making from scratch.
Rub the meat with the purchased sauce and let sit for 30 minutes at room temperature. Another option is rubbing the meat with cooking oil, seasoning well with kosher salt and freshly ground black pepper and cooking as described.
Be sure the meat has been at room temperature for 30 minutes. It will cook more evenly than if taken directly from the refrigerator.
Flank Steak with Garlic Ginger Marinade
- 1/4 c. soy sauce 125 mL
- 1/4 c. vegetable oil 125 mL
- 1 clove garlic, crushed and peeled
- 2 tsp. finely minced fresh ginger 10 mL
- 1-2 lb. flank steak 500 g – 1 kg
Mix soy sauce and oil in resealable plastic bag large enough to fit the steak. Add minced ginger and crushed garlic. Add meat.
Marinate at room temperature for at least 30 minutes and occasionally turn the bag so both sides of the meat will be marinated.
When ready to cook, preheat oven to 350 F (177 C). Remove meat from marinade and pat dry with a paper towel. Heat a heavy ovenproof pan over medium-high heat. Add a tablespoon (15 mL) of cooking oil when the pan is heated.
Sear the meat on both sides until nicely coloured. Put pan with meat in oven and cook until the meat is medium rare or medium.
Remove from oven, place meat on cutting board and loosely cover with tin foil and let rest for 10 minutes. Slice and serve as desired.
Asian Flank Steak
- 1-2 lb. flank steak 500 g – 1 kg
- 1/4 c. low sodium soy sauce 60 mL
- 1/4 c. balsamic vinegar 60 mL
- 1/2 c. vegetable oil 15 mL
- 3 tbsp. honey 45 mL
- 1 large fresh clove of garlic, minced
- 2 tbsp. minced ginger, minced 30 mL
- 3 green onions, thinly sliced
- 1 tbsp. black bean sauce 15 mL
- zest of one orange
Mix honey and oil over low heat until the honey is melted. Add the remaining ingredients, except the steak. Stir to mix. Add to a large pan or a resealable plastic bag in a bowl. Add the steak to the bag, flipping it to coat, then seal the plastic bag.
Place the steak in the fridge and marinate it overnight, or for a minimum of 10 hours. It can be marinated at room temperature for about three hours.
When ready to cook, remove steak from the marinade and preheat your cooking surface. Sear the steak on each side until it’s cooked to the desired degree of doneness. Finish cooking in a 350 F (177 C) oven if preferred.
Rest steak for five minutes and then slice thinly against the grain and serve.
Strain the marinade and return the liquid to the pan. Reduce to half and use as a sauce with the steak.
Asian Flank Steak with Sweet Slaw
- 1 recipe flank steak
- 1 tbsp. sugar 45 mL
- 3 tbsp. seasoned rice vinegar 45 mL
- 2 tsp. minced fresh ginger 10 mL
- 1 jalapeno sliced into thin rounds
- 5 c. thinly sliced cabbage 1.25 L
Heat sugar and vinegar until sugar is dissolved. Add ginger and jalapeno and mix, then pour over cabbage. Refrigerate 30 minutes or up to two days.
Serve with sliced flank steak. Serves four. Source: Bon Appetit.
Asian Style Flank Steak with Noodles
Fish sauce is a liquid extracted from the fermentation of fish with sea salt. It is a common condiment in the cuisines of Southeast Asia.
- 1 recipe flank steak
- 8 oz. noodles, udon, soba or spaghetti 250 g
- 2 c. chicken stock 500 mL
- 2 tsp. finely grated fresh ginger 10 mL
- 1/4 tsp. sesame oil 2 mL
- 1 tbsp. seasoned rice vinegar 15 mL
- 2 tbsp. fish sauce 30 mL
- 3 green onions, finely sliced
- 2 c. green vegetables such as snap peas, broccoli or green beans 500 mL
Combine chicken stock, ginger, oil and rice vinegar in a pot and bring to a boil. Add green onions and fish sauce. Remove from heat.
Cook noodles according to package directions.
Chop vegetables into bite-sized pieces if necessary and add to noodles about one minute before they are finished. Drain in a colander.
Divide noodles among four bowls and add stock to each bowl. Top with thinly sliced flank steak, then garnish with more sliced green onions. Serves four.
Steak Sandwich
Thinly slice the flank steak using an electric knife or meat slicer. Pile into a crusty roll or baguette. Slather bread with a horseradish mayonnaise and stuff with salad greens.
Sarah Galvin is a home economist, teacher and farmers’ market vendor at Swift Current, Sask., and a member of Team Resources. She writes a blog at allourfingersinthepie.blogspot.ca. Contact: team@producer.com.
