Flank steak: lean or fatty? here’s how to make the right choice
What To Know
- Store flank steak in the refrigerator for up to 3 days or in the freezer for up to 6 months.
- Yes, flank steak is a lean cut of beef with a lower fat content compared to other cuts.
- Store flank steak in the refrigerator for up to 3 days or in the freezer for up to 6 months.
Flank steak is a popular cut of beef that is known for its bold flavor and versatility. But when it comes to its nutritional value, many people wonder: is flank steak lean or fatty? In this comprehensive guide, we’ll delve into the nutritional profile of flank steak, explore its health benefits, and provide tips for cooking it to perfection.
Nutritional Profile of Flank Steak
Flank steak is a lean cut of beef, meaning it has a relatively low fat content. A 3-ounce serving of cooked flank steak contains:
- Calories: 150
- Protein: 26 grams
- Fat: 5 grams
- Saturated Fat: 2 grams
- Cholesterol: 70 milligrams
Health Benefits of Flank Steak
1. High in Protein: Flank steak is an excellent source of protein, which is essential for building and repairing tissues.
2. Low in Fat: As a lean cut, flank steak is a good choice for those trying to reduce their fat intake.
3. Iron Content: Flank steak contains a significant amount of iron, which is important for red blood cell production.
4. Zinc: Flank steak is also a good source of zinc, which supports immune function and cell growth.
How to Cook Flank Steak
To enjoy the full flavor and tenderness of flank steak, it’s important to cook it properly. Here are some tips:
1. Season Generously: Flank steak benefits from bold seasonings. Marinate it in your favorite marinade for at least 30 minutes before grilling or roasting.
2. Cook Quickly: Flank steak should be cooked quickly over high heat to prevent it from becoming tough. Grill or sear it for a few minutes per side, depending on the desired doneness.
3. Slice Thinly: Once cooked, let the flank steak rest for 10 minutes before slicing it thinly against the grain. This will ensure tenderness and prevent it from being chewy.
Is Flank Steak Healthier Than Other Cuts of Beef?
Compared to other cuts of beef, flank steak is generally considered to be healthier. It is leaner and has a lower fat content than cuts like ribeye or strip steak. However, it is important to note that all beef contains saturated fat, which should be consumed in moderation.
Tips for Choosing and Storing Flank Steak
1. Look for Bright Red Color: When choosing flank steak, look for a cut with a bright red color and minimal marbling.
2. Check for Tenderness: Press on the steak to check for tenderness. It should feel firm but not tough.
3. Store Properly: Store flank steak in the refrigerator for up to 3 days or in the freezer for up to 6 months.
Conclusion
Flank steak is a lean and flavorful cut of beef that offers several health benefits. By cooking it properly and choosing lean cuts, you can enjoy this delicious meat as part of a healthy diet.
FAQ
1. Is flank steak a good source of protein?
Yes, flank steak is an excellent source of protein, with a 3-ounce serving containing 26 grams.
2. How long should I marinate flank steak?
For best results, marinate flank steak for at least 30 minutes before cooking.
3. What is the best way to cook flank steak?
Flank steak should be cooked quickly over high heat, such as grilling or searing, for a few minutes per side.
4. Is flank steak a healthy cut of beef?
Yes, flank steak is a lean cut of beef with a lower fat content compared to other cuts.
5. How can I store flank steak properly?
Store flank steak in the refrigerator for up to 3 days or in the freezer for up to 6 months.