Although flank steak isn't the best choice for the grill, its low cost and high flavor make it an ideal cut of meat for fajitas and other recipes that call for sliced steak. Nutritionally, it is similar to most cuts of red meat. Cut flank steaks against the grain and use slow cooking or other methods to tenderize it.
Understanding the Cut
Beef flank steak comes from the lower portion of the steer; it is a lean and flavorful piece of meat. It is also known as London broil, jiffy steak or flank steak filet. Flank steak is usually cut thin and sold for fajitas, sandwiches or stir fries.
Fat Content
Flank steak has 2.6 g of saturated fat and 6.3 g of total fat per 3 oz. serving. Depending on cooking methods, it has 158 calories per serving and 42 mg of cholesterol. It is leaner than boneless chicken thighs and T-bone steaks, but has more fat than lean ground beef or skinless chicken breast.
Nutrition
Flank steak packs a walloping 23.7 g of protein per serving. It has 1.5 g of iron, which is low compared to many other cuts of red meat. Chuck shoulder steak, for example, has 3.2 g of iron per serving. Flank steak is also a good source of zinc, niacin, riboflavin and B vitamins.
Cooking Methods
Increase the nutritional value of flank steak by cooking it with vegetables for fajitas or stir-fries, marinating it beforehand to increase tenderness. You can also braise or stew flank steak for soups or stews. The long, slow cooking breaks down the meat fibers, resulting in a tender final product.
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