How to Cook a Flank Steak

In these days of steadily rising prices, steak almost seems out of reach for most people. A less expensive steak that is tasty and delicious may fit many people’s budget. Flank steak is a lean, flavorful, boneless beef cut from the well-exercised belly muscles of the steer. Long and flat, the flank steak's best-known application is London Broil. The popularity of London Broil has driven up the price of flank steak, but it is still one of the most affordable steaks on the market. Although it is not as tender as loin and rib steaks, when marinated, broiled or cut against the grain, flank steak becomes quite tender. Because marinades include acids such as tomato-based products, lemon juice, wine, vinegar, pineapple or ginger, they tend to tenderize the steak. Keep in mind that a good marinade should have a delicate balance of spices, acid and oil.

Difficulty: Easy

Instructions

Things You'll Need:

• Grill, broiler, oven or wok for your preferred style of cooking
• Marinade that is acidic

1. Purchase flank steak that has a clear red color. Beef normally is purplish-red, but when exposed to oxygen it takes on a cherry-red hue. While the exterior is bright red, the interior of the meat retains the darker color. Vacuum-packed flank steak also shows this purplish color. Packaged flank steak should be cold and the packaging free of punctures or tears; vacuum-packed flank steak should have its seal intact. The beef should be firm to the touch.

2. Flank steak may be stored in its original packaging in the coldest part of the refrigerator, where it will keep for 3 to 4 days. It also may be frozen in this packaging for up to 2 weeks. If you expect to freeze the meat for a longer period, it is best to wrap the meat in heavy-duty aluminum foil, freezer paper or freezer bags.

3. Flank steak can be broiled or grilled if marinated first. Place the flank steak in an acid-resistant container, add marinade (1/4 to 1/2 cup for each 1 to 2 lbs. of meat), and turn to make sure the marinade touches all surfaces. Cover and place in the refrigerator for several hours or overnight. Marinades can be used to baste meat while cooking or make a sauce. Once the marinade has come in contact with raw meat, never consume it unless the marinade has been thoroughly cooked.

4. To broil, place marinated flank steak on a broiling pan 2 to 3 inches from the heat source. Leave the oven door open and broil 6 to 7 minutes on each side for medium rare, 9 minutes on each side for medium. Avoid overcooking, because it makes flank steak become tough.

5. To grill, place marinated flank steak directly over the heat source and cook, uncovered, over medium heat for 17 to 21 minutes, turning once during cooking.

6. To stuff and bake, prepare the stuffing mixture and lay the flank steak flat on a work surface. Spread stuffing over the surface of the steak, and then roll up the meat as if it were a jellyroll. Tie every 2 inches with cotton string. Place in a baking pan and bake at 350 degrees F for 40 minutes. Cool slightly before slicing.

7. In Asian markets, flank steak is often sold for stir-fried beef because that is how it is usually prepared. Most stir-fried beef dishes in Cantonese restaurants are prepared with this cut of beef. The meat is sliced across the grains into 1-by-2 inch pieces about 1/8-inch thick. The slices are first lightly coated with cornstarch and cooking oil before sugar, salt and soy sauce are added. Other ingredients of the dish are often cooked first. The marinated beef slices are added last or stir-fried separately in a very hot wok for about 30 seconds.

Tips & Warnings

• Find the freshest flank steak.
• Keep refrigerated or frozen until ready to cook.
• Cook well done but not overdone.