Are you looking for a delicious and healthy source of protein? Look no further than 1 lb of beef flank. At 621 calories, this cut of meat is lean, trimmed to 0" fat, and Select grade. Its tender texture and rich flavor make it a versatile choice for any meal.
Aside from its taste, beef flank also provides a range of nutritional benefits. It is packed with protein, essential amino acids, vitamins B6 and B12, iron, and zinc. In this article, we will dive deeper into the nutritional content of beef flank, along with preparation tips, cooking times, and recipes to try.
Whether you're a meat lover or simply looking for a new protein source to add to your diet, beef flank is worth considering. Let's explore why.
One serving (3 oz) of cooked beef flank provides approximately 21 grams of protein, 1 gram of carbohydrate, and 7 grams of fat. It also contains essential amino acids, such as lysine and tryptophan, which play crucial roles in muscle repair and overall health. Additionally, beef flank is a good source of vitamins B6 and B12, which support brain function and the production of red blood cells. It also provides iron and zinc, important minerals for immune system function and cell growth. Overall, beef flank is a nutrient-dense protein source that can help support your overall health and fitness goals.
How to prepare Beef Flank
Beef flank is a versatile cut of meat that can be prepared in a variety of ways. It's best cooked quickly over high heat to retain its tenderness and flavor. Here are a few preparation tips to keep in mind: - Marinate the beef flank for at least 30 minutes beforehand to add flavor and tenderize the meat. - Slice against the grain to keep the meat tender, and be sure not to overcook it.
Protein content in Beef Flank
As mentioned earlier, beef flank is an excellent source of protein, providing approximately 21 grams per 3 oz serving. This makes it a great choice for athletes, bodybuilders, or anyone looking to build muscle and burn fat. If you're looking to increase your protein intake, beef flank is a tasty and convenient option. Try adding it to salads, stir-fries, or tacos for a protein boost.
Carbohydrate content in Beef Flank
Compared to other cuts of beef, beef flank is relatively low in carbohydrates, providing only 1 gram per 3 oz serving. This makes it a good choice for people following a low-carb or ketogenic diet. However, if you're looking for a higher carbohydrate source of protein, other cuts such as sirloin or ground beef may be a better choice.
Fat content in Beef Flank
While beef flank is lean and trimmed to 0" fat, it still provides a moderate amount of fat per serving. A 3 oz serving contains approximately 7 grams of fat, which can help keep you feeling full and satisfied. However, if you're following a low-fat diet, other cuts such as tenderloin or eye of round may be a better choice.
Beef Flank cooking times
To ensure that your beef flank is tender and flavorful, it's important to cook it for the right amount of time. Here are some general guidelines for cooking beef flank: - Grilling: 5-6 minutes per side over high heat - Broiling: 5-7 minutes per side, 4-6 inches from the heat source
Beef Flank vs other cuts of beef
Beef flank is just one type of beef cut, and each cut has its own unique flavor, texture, and nutritional profile. Here are some comparisons between beef flank and other popular cuts of beef: - Beef flank vs sirloin: Sirloin is a leaner cut of beef with slightly less fat and slightly more protein than beef flank. However, it has a slightly tougher texture and may require longer cooking times. - Beef flank vs ground beef: Ground beef is a good source of protein, but it's also higher in fat and calories than beef flank. It's also more versatile and can be used in a wider variety of dishes.
Beef Flank recipes
Looking for some inspiration on how to prepare beef flank? Here are a few recipes to try: - Grilled Beef Flank Steak with Chimichurri Sauce: Marinate beef flank in chimichurri sauce for at least 30 minutes, then grill for 5-6 minutes per side. Serve with extra chimichurri sauce on the side. - Beef Flank Stir-Fry with Vegetables: Slice beef flank against the grain and stir-fry with your favorite vegetables and seasonings. Serve over rice or quinoa for a complete meal.
Health benefits of Beef Flank
Beef flank provides a range of health benefits beyond its protein content. Here are a few reasons to consider adding beef flank to your diet: - Supports muscle growth and repair: The high protein content in beef flank helps support muscle growth and repair, making it a great choice for athletes and fitness enthusiasts. - Provides essential vitamins and minerals: Beef flank is a good source of vitamins B6 and B12, iron, and zinc, all of which play important roles in immune system function, cell growth, and brain function.
Buying and storing Beef Flank
When purchasing beef flank, look for Select grade or higher for the best quality meat. Make sure it is bright red and has minimal amounts of fat. Store beef flank in the refrigerator for up to 3 days, or in the freezer for up to 6 months. To thaw frozen beef flank, place it in the refrigerator for 24 hours before cooking. Avoid thawing it at room temperature or in the microwave, as this can increase the risk of bacteria growth.
"Beef flank is a tasty and nutrient-dense cut of meat that can help support your health and fitness goals."
5 Frequently Asked Questions about 1lb Beef Flank
1. How many calories are in 1lb of beef flank?
There are 621 calories in 1 pound of beef flank that is lean, trimmed to 0" fat and select grade.
2. What nutrients are found in 1lb of beef flank?
1lb of beef flank provides an excellent source of protein as well as essential nutrients such as iron, zinc, vitamin B12, and phosphorus.
3. Is beef flank a healthy cut of meat?
Beef flank is considered to be a relatively lean cut of beef, which makes it a good choice for those who are conscious about their fat intake. However, as with any meat, it should be consumed in moderation as part of a balanced diet.
4. How should I cook 1lb of beef flank?
Cooking methods that work well with beef flank include grilling, broiling, or pan-frying. It is important to not overcook the meat, as this can result in it becoming tough or dry.
5. What are some recipe ideas for 1lb of beef flank?
Some recipe ideas for beef flank include marinating it in a mixture of soy sauce, garlic, and ginger and then grilling it, slicing it thinly to use in fajitas or stir-fries, or using it as the filling for a beef flank steak roll-up.