Flank Steak

Flank Steak

Flavor: 4 Out Of 5

Tenderness: 2 Out Of 5

Alternative Names: Jiffy Steak, London Broil

Flank Steak Flank Steak

The flank steak is a single muscle from the flank region beneath the loin and in front of the back legs. It is an extremely flavorful, large, thin, flat cut with a long distinct grain. It is usually sold whole and weighs about 2 pounds, some grocery stores cut flanks into smaller portions.

Flank is somewhat tender if cooked to medium rare (135 degrees), anything more we recommend this steak for marinade before grilling, broiling or pan-searing. Flank must be sliced across the grain on a diagonal angle.

Cooking Instructions (Marinating)(Grilling)

Flank Steak Recipes

1. Trim off any excess fat, mix together a beef steak marinade according to its recipe. For best results place the flank steak in a resealable plastic food bag with 1/2 to 1 cup(250ml) of marinade, squeeze any air from bag, refrigerate 6-24 hours.

A resealable bag will cut down on clean up, and allow you occasionally to turn the bag to evenly distribute the marinade. You can also marinade in plastic, stainless steel, or glass containers, covered with a lid, but do not use aluminum or tinfoil.

2. Remove steaks from refrigerator 1 hour before grilling to bring to room temperature. Remove the meat from the marinade and blot it dry using a paper towel, season to taste with salt and pepper.

3. If using a gas grill, first brush the grill with vegetable oil to prevent sticking, preheat on high for 10-15 minutes with lid down.

4. Scrape grill clean with grill brush, and adjust heat to medium high.

5. Cook the steaks turning once, for best results cook to medium-rare 135 degrees or medium 145 degrees, but no more, anything more will begin to dry out the steaks.

6. Remove steaks, tent with foil 5-10 minutes to allow the juices to redistribute themselves evenly throughout the steak, before slicing steak thinly across the grain on a diagonal angle. The steaks will rise another 5 degrees well resting.

MINUTES PER SIDE
Flank Steak Rare Medium-Rare Medium Medium-Well Well Done
1/2 Inch Steak 2 minutes 2-3 minutes 3-4 minutes 4-5 minutes 5-6 minutes
3/4 Inch Steak 2-3 minutes 3-4 minutes 4-5 minutes 5-6 minutes 6-7 minutes
1 Inch Steak 3-4 minutes 4-5 minutes 5-6 minutes 6-7 minutes 8-9 minutes
Temperature 125-130 degrees 130-140 degrees 140-150 degrees 150-160 degrees 160-170 degrees
The above times are guide-lines, temperatures differ from grill to grill, do not judge a steaks doneness by minutes per side. You should always use an instant-read thermometer to check the doneness.

Grilling Tips

  • Always use an instant-read thermometer to check the doneness of a steak. Stick the thermometer through the side of the steak deep into the meat but not touching the bone or fat.
  • For maximum flavor and tenderness cook to medium-rare (135 degrees) or to medium (145 degrees), anything more will begin to dry out the steaks.
  • Always let your steak rest for 5 minutes before cutting, to redistribute and retain more juices. The temperature of the steaks will rise about 5 degrees as they rest, remove the steaks 5 degrees before desired doneness.
  • To avoid flare ups, trim steaks closely, leave only thin layer of fat to preserve juiciness.
  • Turn with tongs or spatula, piercing causes loss of flavorful juices.
  • Sear thicker steaks on both sides with high heat, then cook over medium heat, high heat chars the outside before the inside is done.
  • Thin cut steaks can be cooked at a higher temperature.
  • To avoid burning, do not add bbq sauce until the last few minutes.
  • If using a gas grill, cook with lid down for best flavor, more even cooking and energy efficiency. Keep lid open when grilling with charcoal.
  • Before heating the grill, brush the grill with vegetable oil to prevent sticking.
  • Never place cooked food on the same plate that held raw meats.
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    US To Metric System Chart

    Oven Temperatures

    Fahrenheit (°F) Celsius (°C)

    125° 52°

    150° 66°

    175° 80°

    200° 93°

    225° 107°

    250° 121°

    275° 135°

    300° 149°

    325° 163°

    350° 177°

    375° 190°

    400° 205°

    425° 218°

    450° 232°

    475° 246°

    500° 260°

     

    SBI!