Broiled Flank Steak Recipe - Healthy Recipes Blog (2024)

FAQs

Is it better to broil or bake flank steak? ›

Flank steak is on the thinner side, so it doesn't take much time to cook. For medium-rare flank steak cooked under the broiler, it takes about 8-12 minutes, depending on the steak's thickness. If you like your steak cooked to medium or medium-well, use the oven instead of the broiler.

As a lean cut and excellent protein source, flank steak is a great choice for health-conscious people or those who strictly adhere to a low-fat diet. In this brief nutrition summary, we'll take a closer look at the nutritional content of this cut of meat so you can see how it can benefit your health.

Rub a flank steak with olive oil, season it with salt and pepper and slide it onto a foil-lined sheet pan for easy cleanup. Then just broil it until it's medium-rare, 6 to 8 minutes. No flipping needed.

Inventive butchers seam out the meat on either side of that sinew and divide those halves into individual, tender, well marbled steaks — Flat Iron steaks. This cut is great on the grill, broiled in the oven, pan-seared in a skillet, or even air fried.

Broiling is one of the best ways to prepare beef as it delivers a nice crispy crust while keeping the tenderness of the meat.

Round these parts, we're partial to broiling steak for that perfect mix of seared outside and perfectly pink center. Broiling a steak locks in those flavorful juices with a quick, high heat sear. Finishing your broiled steak up in the oven will ensure a consistent doneness, all the way through.

Flank. Taken from the abdominal muscles of the cow, this cut is one that often gets overlooked by carnivores. But with a gigantic 28g of protein per 100g of grilled flank, it should be a muscle-builder's go-to meat.

"Ribeye is one of the worst steaks to order," says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim. "It is marbled with fat and full of saturated fat as well. This type of fat is unhealthy for the heart as it can raise your LDL 'unhealthy' cholesterol and can clog arteries."

While steak alone cannot specifically target belly fat loss, incorporating lean cuts as part of a balanced diet can contribute to overall weight loss, potentially reducing belly fat over time. Spot reduction is not possible, and a healthy diet combined with exercise is key.

If you're looking for a tender and flavorful way to cook flank steak, consider slow cooking. Slow cooking allows the meat to break down and become melt-in-your-mouth tender while infusing it with rich flavors.

How do you not overcook flank steak? ›

Broiling helps cook the steaks much like grilling would, which helps create crispiness around the edges without overcooking it. The trick is to only cook for about 5 minutes on each side to medium rare. Any further and you'll risk overdoing it, turning your beloved flanks into hockey pucks.

Whereas the flat iron steak is cut from the chuck primal—the shoulder area of the cow—a flank steak is cut from the belly muscle, called the flank primal. They are both flavorful and tender, but the flank steak is leaner than the flat iron.

It's a very small part of the animal, but it is extremely tender and well marbled. The location on the animal gives the flat iron fantastic marbling for a bold beefy flavor, similar to a New York Strip, and the careful carving by our butchers results in a fork tender texture, like a filet mignon.

Is it better to cook steak in pan or oven? Most steaks can cook in a pan to medium rare. Cooking some steaks in the oven could lead to overcooking or drying out. However, thick steaks like filet mignon may need some time in the oven, too, to ensure that they cook enough on the inside.

If you prefer your steak to have a golden crisp on the outside and juicy on the inside, broiling your steak is best. Steak cooked in the oven provides a flavor-filled dining experience. Broiling your steak in the oven is quick and easy, with no grill necessary.

Broiling focuses all of the heat on the surface of the food—if you're cooking a thicker cut of meat like a chicken breast, you run the risk of browning the outside without cooking the inside through. When cooking thicker cuts of meat or a dense casserole like lasagna, we will first opt for baking.

Yes. In order to get the deeply browned, crisp crust on both sides of the steaks, you should flip them every 2 to 4 minutes, until the meat registers 125 to 130 degrees Fahrenheit (for medium-rare). This will take between 6 and 16 minutes, depending on the strength of your broiler.