What To Know
- Additionally, marinating the steak in acidic liquids, such as vinegar or citrus juice, can help break down the tough connective tissue and reduce the amount of fat that is released during cooking.
- Flank steak should be sliced thinly against the grain to make it more tender and reduce the amount of fat in each bite.
- Yes, flank steak is a flavorful and versatile cut of meat that can be used in a variety of dishes.
Flank steak, a flavorful cut from the cow’s abdominal muscles, has sparked curiosity among meat enthusiasts regarding its fat content. While it’s true that flank steak is not as fatty as some other cuts, it does contain a moderate amount of fat. Understanding the fat content of flank steak is crucial for making informed dietary choices and cooking it to perfection.
Fat Content in Flank Steak
Flank steak typically contains around 10-15% fat by weight. This fat is primarily composed of monounsaturated and polyunsaturated fats, which are considered “healthy fats.” These fats can help lower cholesterol levels and reduce the risk of heart disease. However, it’s important to note that flank steak also contains a small amount of saturated fat, which should be consumed in moderation.
Types of Fat in Flank Steak
The fat in flank steak can be classified into two main types:
- Marbling: This is the fat that runs through the muscle fibers, giving the meat its flavor and tenderness. Marbling is desirable in steak and is often used as an indicator of quality.
- Seam Fat: This is the layer of fat that covers the outside of the steak. Seam fat is less desirable and can be trimmed off before cooking.
How to Reduce Fat in Flank Steak
Trimming off the seam fat is an effective way to reduce the fat content of flank steak. Additionally, marinating the steak in acidic liquids, such as vinegar or citrus juice, can help break down the tough connective tissue and reduce the amount of fat that is released during cooking.
Cooking Flank Steak to Maximize Flavor and Minimize Fat
To maximize the flavor and minimize the fat in flank steak, follow these cooking tips:
- Grill or Sear: Grilling or searing the steak at high heat will caramelize the outside, creating a flavorful crust while keeping the inside tender and juicy.
- Slice Thinly: Flank steak should be sliced thinly against the grain to make it more tender and reduce the amount of fat in each bite.
- Marinate: Marinating the steak before cooking will help tenderize it and reduce the fat content.
- Avoid Overcooking: Overcooking flank steak will make it tough and dry. Cook it to an internal temperature of 135-145°F for medium-rare.
Health Benefits of Flank Steak
In addition to being a source of protein, flank steak offers several health benefits:
- Rich in Iron: Flank steak is a good source of iron, which is essential for carrying oxygen throughout the body.
- Good Source of Zinc: Zinc is important for immune function and wound healing.
- Contains B Vitamins: Flank steak is a good source of B vitamins, which are involved in energy metabolism and nerve function.
Wrap-Up: Choosing the Right Flank Steak for Your Needs
When choosing flank steak, look for a cut with good marbling but minimal seam fat. By trimming the fat and cooking it properly, you can enjoy the flavorful and healthy benefits of flank steak without compromising your health goals.
Answers to Your Questions
Q: Is flank steak a good cut of meat?
A: Yes, flank steak is a flavorful and versatile cut of meat that can be used in a variety of dishes.
Q: How can I tenderize flank steak?
A: Marinating the steak in acidic liquids or using a meat tenderizer can help break down the tough connective tissue and make it more tender.
Q: Can I freeze flank steak?
A: Yes, you can freeze flank steak for up to 6 months. Thaw it in the refrigerator overnight before cooking.
Q: What are the best ways to cook flank steak?
A: Grilling, searing, and roasting are all good methods for cooking flank steak.
Q: Is flank steak high in calories?
A: A 4-ounce serving of flank steak contains around 200 calories.
