Beef Chuck Skirt Steak Whole Foods Nutrition

In this like shooting fish in a barrel recipe, a very flavorful flank steak is rubbed in olive oil and spices, then broiled to medium-rare.

This xxx-minute recipe is ideal for a weeknight dinner, and the leftovers are perfect in a salad!

Flank steak is interesting. It's incredibly flavorful - I love its beefy gustation - but it'due south a tough cut of meat with thick, prominent muscle fibers. So you'll want to either cook it quickly over loftier heat equally we're going to practise here, or slowly in a low oven as I practise when making homemade beefiness jerky.

However you melt it, you lot will most certainly want to cut information technology across the grain, using your knife to sever the tough musculus fibers. Luckily, those fibers are very easy to spot, and they're also easy to cut across since they tend to run in the aforementioned direction.

Jump to:

• Ingredients
• Instructions
• Good tip
• Oft asked questions
• Variations
• Serving suggestions
• Storing leftovers
• Related recipes
• Recipe card

Ingredients

You'll but need a few elementary ingredients to make this flank steak recipe. The exact measurements are listed in the recipe carte below. Here'southward an overview of what you lot'll need:

Flank steak: Most are around 2 lb. They come folded, and before cooking them, yous unfold them. I commonly get my meat either at Costco or at Whole Foods.

Olive oil rub: This tasty rub contains olive oil, minced fresh garlic, kosher salt, black pepper, and scarlet pepper flakes. Every bit you can encounter, I similar to use kosher table salt when I cook. If you lot opt for sea table salt, you'll need to reduce the amount you lot apply.

Instructions

It's very easy to bake a flank steak! The detailed instructions are included in the recipe card beneath. Here's an overview of the steps:

Your very first footstep is to line a rimmed blistering canvass with foil (for piece of cake cleanup), plough on the broiler, and place the baking canvass in the oven. You want information technology to be hot and then that the steak cooks evenly without you needing to plough it.

For this recipe, you'll desire to use an oven rack positioned half dozen inches below the broiler unit. And then not directly below - that would be also hot.

Now that the pan is heating up under the broiler, permit's mix the rub! Y'all'll grab a small bowl and use a pocket-sized rubber spatula or a fork to stir together olive oil, minced fresh garlic, kosher salt, black pepper, and red pepper flakes.

Place the steak on a clean piece of work surface. Locate the musculus fibers running through information technology (as shown in the video below). When it's cooked you'll desire to sever them when slicing the meat, and it'south easier to spot them when the meat is raw.

Now rub the olive oil mixture all over the meat (but focus more on the top when coating it). It'south easiest to do this with your hands.

Side by side, very carefully take the hot pan out of the oven and identify the steak in its center. Return the pan to the oven (again, vi inches under the broiler unit), and broil until browned and medium-rare, nearly 8 minutes.

Pull the pan out of the oven and apply two large spatulas to transfer the meat to a cutting lath. Embrace it loosely with foil and permit it rest for 10 minutes, then piece it thinly across the grain, as shown in the video below.

Expert tip

Like all steaks and roasts, it'due south really important to let the meat residuum earlier you slice it. If you cutting into it right abroad, lots of juices will immediately escape into the cutting lath and the meat will non be as juicy.

Even when resting it properly, you'll see that some of the juices accept escaped into the cutting board. That's inevitable, but we desire to do everything nosotros can to minimize that, and this means resting the meat prior to slicing it.

Frequently asked questions

What is a flank steak?

This cut of beef comes from the abdominal muscles of the cow. If you've e'er eaten at a French bistro and were served "bavette", that's the French name for this cut.

What is the all-time mode to cook this steak?

Since this is a very flavorful but likewise very tough and gristly cut (and I'm referring to muscle fiber here), it'southward best to melt it quickly and minimally over high heat.

What is "slicing confronting the grain?"

It simply ways cut a slice of meat in a style that severs its muscle fibers, making it easier to chew and digest.

How practice you know which manner the grain runs in meat?

It's best to examine the piece of meat when it's withal raw - that's when it's easiest to identify the direction of the grain. You'll basically be looking for parallel lines of muscle fiber running down meat.

In some cuts, such as tri-tip, the grain runs in unlike directions. Only in a flank steak, the musculus fibers are prominent and easy to spot, and they likewise tend to all run in the same management, as I demonstrate in the video beneath.

What'due south the difference between a flank steak and a flat iron steak?

Both are sparse cuts with nifty beefy flavour and both should be cooked medium-rare to foreclose them from beingness tough and chewy.

They come from different parts of the fauna, though. Flank steak comes from the cow'south abdomen and is quite lean, while flat iron steak comes from the shoulder (chuck), has more than marbling, and is besides more tender.

Variations

A good way to vary the basic recipe is to employ different seasonings. So when you mix the olive oil rub, you tin add spices such as smoked paprika, chili powder, and ground cumin. I don't recommend adding stale herbs, as those tend to burn under the broiler.

Serving suggestions

As yous can imagine, this is a very versatile primary dish that pairs well with lots of sides.

I do like to serve it with a salad, though, since it cooks so fast nether the broiler and I tin't use the oven to make anything at the same time, nor do I have the time (or patience!) to cook something on the stove. So I most oftentimes serve this steak with any of the following:

• Asparagus salad
• Creamy cucumber salad
• Arugula salad
• Broccoli salad
• Tomato salad

This dish also goes very nicely with pickles, including quick refrigerator pickles and pickled carmine onions.

Storing leftovers

Like most cooked leftovers, you can go on them in the fridge, in an airtight container, for up to 4 days.

You tin can gently reheat them, covered, in the microwave on 50% ability, or chop them common cold and add them to a salad. I sometimes use them in this cobb salad instead of chicken.

• Steak Salad

• Beef Kabobs

• Reverse Sear Steak

• Oven Brisket

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Recipe card

Broiled Flank Steak Recipe

In this easy recipe, a very flavorful flank steak is rubbed in olive oil and spices, so broiled to medium-rare.

Prep Time 10 mins

Melt Time viii mins

Rest fourth dimension ten mins

Total Time 28 mins

Class: Main Grade

Cuisine: American

Servings: 6 servings

Calories: 275 kcal

• ▢ 2 tablespoons olive oil
• ▢ 1 tablespoon minced fresh garlic
• ▢ ii teaspoons Diamond Crystal kosher salt
• ▢ ½ teaspoon black pepper
• ▢ ¼ teaspoon scarlet pepper flakes

• Position an oven rack vi inches beneath the broiler unit (and so not directly below). Preheat the broiler on high (550°F).

• Line a large rimmed baking sheet with foil. Place it in the oven and allow it to heat upwardly for about five minutes while you prepare the meat for broiling.

• In a small basin, stir together the olive oil, kosher table salt, black pepper, and reddish pepper flakes. Set aside.

• Unfold the flank steak and place it on a cutting board or another work surface. Examine it and locate the meat fibers - afterwards, when it'southward cooked, you'll desire to cut across them.

• Rub the meat all over with the olive oil rub.

• Carefully, using oven mitts, remove the hot pan from the oven. Place the steak in the pan. Place the pan in the oven and broil until the steak is browned, about eight minutes for medium-rare.*

• Remove the steak to a cut board. Loosely encompass it with foil and permit it balance for 10 minutes.

• Slice the meat thinly against the grain, as shown in the video below. Serve immediately.

*The USDA says that whole cuts of beef should exist cooked to an internal temperature of 145°F (medium) with a 3-infinitesimal residual.

It's all-time to examine the steak when it's nonetheless raw - that'southward when it's easiest to identify the direction of the grain. You'll basically be looking for parallel lines of muscle fiber running downwards meat.

In some cuts, such equally skirt steak, the grain runs in different directions. Simply in a flank steak, the muscle fibers are prominent and easy to spot, and they besides tend to all run in the same direction, as I demonstrate in the video above.

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Serving: 6 oz | Calories: 275 kcal | Protein: 31 g | Fat: sixteen g | Saturated Fat: five yard | Sodium: 484 mg

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Source: https://healthyrecipesblogs.com/flank-steak/

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