Beef flank is an underrated and often overlooked steak cut that comes from the belly muscles of a cow. Despite its unfamiliar name, flank steak offers an incredible beefy flavor and satisfying chew when cooked correctly. In this complete guide, we’ll cover everything you need to know about flank steak, from what it is and where it comes from, to how to cook it perfectly and the best ways to serve it.
What is Flank Steak?
Flank steak is a long, flat steak cut from the flank primal of a cow, located in the abdominal region behind the plate. It comes from the bottom abdominal muscles which get a lot of use, resulting in a lean, slightly fibrous steak with tons of flavor.
Flank steak is not as well known or popular as ribeye strip steak, or filet mignon. But it’s an excellent choice for those who enjoy richly flavored, cheaper cuts of meat. When prepared properly flank steak can be surprisingly tender and juicy despite its leanness.
Where Does Flank Steak Come From on a Cow?
Flank steak is located on the belly primal below the loin and sirloin primals. Specifically, it comes from the ventral muscles of the abdominal region behind the plate.
Since this area gets a lot of exercise, the flank steak contains more connective tissue. This makes it a bit chewier than tenderloin or ribeye, but imparts a robust beefiness.
Other Names for Flank Steak
Flank steak is referred to by several other names
- London Broil
- Jiffy Steak
- Beef Flank
- Plank Steak
In South America, it may be called “bife de vacío” or “churrasquito de vacío”. The French call it “bavette”.
Flank Steak Nutrition
Beef flank is a lean cut of steak with little marbling. A 3 ounce serving contains:
- Calories: 165
- Fat: 7g
- Protein: 24g
- Iron: 15% DV
- Zinc: 43% DV
- Vitamin B12: 62% DV
Flank steak is an excellent source of protein, iron, zinc, and B vitamins. It has less fat than fattier cuts like ribeye.
Flavor and Texture
The flavor of flank steak is robust, beefy, and lightly sweet. When cooked properly to medium rare, it becomes pleasantly tender while retaining a satisfying chew.
If overcooked, flank can become tough and chewy. Always slice it against the grain for tenderness.
The grain is easily visible running the length of the steak, so it’s simple to cut across for optimum texture.
Average Size and Weight
On average, flank steaks are:
- 12 inches long
- 5-6 inches wide
- 0.5 to 1 inch thick
- 1-3 pounds
The long, consistent shape makes flank steak easy to portion and serve. It can feed 2-4 people depending on thickness.
Why Flank Steak is Expensive
There are only two flank steaks per cow, making it less available than other cuts. Its growing popularity has increased demand. The rich, beefy flavor also commands a higher price point.
While not as pricey as filet or ribeye, expect to pay a moderate premium for high quality flank steak compared to ground beef or stew meat.
How to Cook Flank Steak Perfectly
Flank steak benefits most from quick, high heat cooking methods:
-
Grilling – The hottest spot on the grill helps form a lovely crust while cooking the interior evenly. Move to a cooler part to finish.
-
Pan searing – Use a very hot pan for the same effect. Ensure it is fully preheated before adding oil.
-
Broiling – Position 4-6 inches under high heat broiler. Watch carefully to avoid overcooking.
Cook flank steak to no more than medium rare, around 125-135°F internally. This prevents it from becoming tough and chewy.
Let rest 5 minutes before slicing across the prominent grain. Cutting against the grain is crucial for tenderness.
Best Ways to Serve Flank Steak
Thinly sliced flank steak is excellent for:
- Fajitas and tacos
- Stir fries or rice bowls
- Sandwiches and wraps
- Steak salads
It also shines beautifully on its own with just salt and pepper. Consider topping with compound butter or chimichurri sauce.
Flank steak absorbs marinades rapidly, so it’s fantastic for marinating before grilling. Spice rubs also pair wonderfully.
Is Flank Steak Good Value?
For those seeking rich beef flavor at a moderate price, flank steak is arguably one of the best values. It provides a satisfying steak experience for less than premium cuts.
While more costly than ground beef, it’s considerably cheaper than filet or ribeye. For an underappreciated cut, flank steak delivers serious taste and quality.
Flank Steak vs Skirt Steak
Flank and skirt steak are often confused. However, they come from different parts of the cow:
-
Flank steak – From the bottom abdominal muscles behind the plate.
-
Skirt steak – From the diaphragm muscles below the ribs.
So while they share some similarities like prominent grain and leanness, they are distinct cuts.
Is Flank Steak Tender?
On its own, flank steak is moderately tender due to its muscle use and connective tissue. However, when grilled or pan-seared to medium rare and sliced properly, it can be quite tender and enjoyable to eat. The key is not to overcook, and always cut thin across the grain.
How to Buy Flank Steak
When purchasing flank steak:
-
Look for uniform thickness, around 0.75-1 inch ideally.
-
Choose vibrant red color with some marbling visible.
-
Opt for steak vs pre-sliced “London broil” which dries out.
-
Plan 4-8 ounces per person.
You can find flank steak at well-stocked grocery stores and butcher counters. Call ahead to specialty butchers for availability.
Storing Flank Steak
Store fresh flank steak loosely wrapped in butcher paper or its original packaging. Keep refrigerated for 2-3 days maximum.
For longer storage, tightly wrap in plastic wrap then foil, or vacuum seal. Freeze for 4-6 months without quality loss.
Thaw frozen flank steak overnight in the fridge before cooking. Do not thaw at room temp or quality suffers.
How to Prepare Flank Steak
These tips will help you cook perfect flank steak every time:
- Pat dry before cooking for better searing
- Trim any excess hard fat or silverskin
- Apply seasoning right before cooking
- Use high heat – grill at 500°F+ or pan sear on max heat
- Flip only once during cooking
- Cook to 125-135°F internal temp for medium rare
- Rest 5 minutes before slicing against the prominent grain
Flank Steak Recipes to Try
-
Chimichurri Flank Steak – Grilled and thinly sliced flank steak topped with this fresh Argentinian sauce.
-
Korean BBQ Flank Steak – Marinated overnight in a sweet and savory Korean style marinade.
-
Steak Fajitas – Classic fixings like peppers and onions paired with flavorful strips of flank steak.
-
Flank Steak Stir Fry – Seared steak strips meet snap peas, carrots, and noodles in this 20 minute meal.
For those new to flank steak, be sure to give this underrated cut a try. Properly cooked and sliced, it offers a supremely beefy flavor and satisfying texture at a reasonable cost. Just don’t overcook it, always slice against the grain, and enjoy it medium rare or medium to appreciate flank steak at its finest.
:max_bytes(150000):strip_icc()/flank-steak-definition-336252-7bb8a88cdae54e429b1755d5e6998316.png)
Have you ever stood in the meat aisle at the supermarket, wondering about the difference in the various cuts of beef?
You are not alone. In fact, some people may prove reluctant to try different cuts of beef because they aren’t sure exactly how to use them or what they taste like. When you order 100% grass fed beef from Thousand Hills Lifetime Grazed, you may already have some idea about beef cuts. Here is a guide to beef cuts to help you have an even better understanding as a consumer and cook.
Learning about beef cuts helps you make more informed cooking and eating choices. Not only will you know where each cut of meat comes from, but you will understand why some cuts are more tender than others. You can order the right cut for the meals you want to make.
WHAT ARE THE CUTS OF BEEF?
There are eight primal cuts of beef, along with numerous sub-primal cuts. While the eight primal cuts are standard, the names of sub-cuts may vary depending on region and even the individual butcher. Food service cuts may differ from that of butcher cuts.
Grassfed Beef Flank Steak #shorts
FAQ
What is another name for beef flank steak?
Whether you know it by its proper name or have seen it referred to as “London broil” at the grocery store or in certain restaurants, the lean flank steak delivers a strong beefy flavor and, when prepared and sliced properly, an unforgettable texture that sets it apart from other cuts.
Is flank a good cut of beef?
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.
What is closest to beef flank?
Skirt Steak, Flat Iron Steak, And Tri Tip Are All Great Options. Skirt steak is the easiest substitute because it and flank steak are often used interchangeably.
Is beef flank tender?
The flank steak is one of my favorite steaks. It cooks quickly, it’s tender and juicy when cooked and sliced properly, and, in terms of the economy, it’s less expensive than many other steaks. That said, culinarily, the flank steak is technically not a steak. It’s a tough cut of beef coming from the cow’s belly muscles.