If you're looking for a delicious and flavorful cut of beef, the beef flank steak is a great option. A 1 steak serving of beef flank steak (yield from 483 g raw meat) trimmed to 0" fat, choice grade, cooked, and broiled contains 782 calories. While this may seem high, it is important to note that this cut of meat is high in protein and important nutrients.
In addition to its high calorie content, the beef flank steak is also packed with protein, providing 65 grams per serving. It is also a good source of fat, with 51 grams per serving. In terms of nutrients, beef flank steak is rich in iron, zinc, and selenium, all of which are important for maintaining good health. It also contains vitamin B12 and niacin, which are essential for energy metabolism.
In this article, we'll explore the calorie content, nutritional value, cooking methods, and potential risks and benefits of eating beef flank steak. Whether you're a seasoned chef or a beginner, we'll also provide tips for buying and storing beef flank steak, as well as delicious recipe ideas to try at home.
Calorie Content of Beef Flank Steak
As previously mentioned, a 1 steak serving of beef flank steak (yield from 483 g raw meat) contains 782 calories. This may seem high, but it is important to note that it is also high in protein and nutrients.
Protein and Fat Content
Beef flank steak is a great source of protein, providing 65 grams per serving. It is also high in fat, with 51 grams per serving. However, the majority of the fat in beef flank steak is unsaturated, which is beneficial for heart health.
Vitamins and Minerals in Beef Flank Steak
Beef flank steak is a good source of iron, zinc, and selenium, all of which are important for maintaining good health. It is also rich in vitamin B12 and niacin, both of which are essential for energy metabolism.
Comparison of Beef Flank Steak to Other Cuts of Beef
Compared to other cuts of beef, such as ribeye, beef flank steak is leaner and lower in calories. It is also a good source of protein, making it a great choice for those looking to increase their protein intake.
Cooking Methods for Beef Flank Steak
Beef flank steak is a versatile cut of meat that can be cooked in a variety of ways. Some popular cooking methods include grilling, broiling, or pan-searing. It is important to note that beef flank steak is best when cooked to medium-rare, which will ensure that it remains tender and juicy.
Health Benefits of Beef Flank Steak
Beef flank steak is a nutrient-dense food that provides a range of health benefits. Its high protein content can help increase muscle mass and improve overall body composition. It is also a good source of iron, which is important for the production of red blood cells and oxygen transport throughout the body. Additionally, its high zinc content can help support a healthy immune system.
Potential Risks of Eating Beef Flank Steak
While beef flank steak offers many health benefits, there are some potential risks associated with consuming red meat. Eating large amounts of red meat has been linked to an increased risk of heart disease, cancer, and other health problems. It is important to consume beef flank steak in moderation as part of a balanced diet.
Beef Flank Steak Recipes
If you're looking for some delicious recipe ideas for beef flank steak, here are a few to try:
- Grilled beef flank steak with chimichurri sauce
- Pan-seared beef flank steak with mushrooms and onions
- Beef flank steak fajitas
Tips for Buying and Storing Beef Flank Steak
When buying beef flank steak, look for cuts that are bright red in color and free from any brown spots or discoloration. It is also important to check the sell-by date and to select a cut that is as fresh as possible. To store beef flank steak, wrap it tightly in plastic wrap or aluminum foil and refrigerate for up to three days.
How to Make the Perfect Beef Flank Steak
To cook the perfect beef flank steak, follow these simple steps:
- Remove the steak from the refrigerator and let it sit at room temperature for 30 minutes.
- Preheat your grill or broiler to high heat.
- Season the steak with salt, pepper, and any other desired seasonings.
- Grill or broil the steak for 4-5 minutes per side, or until it reaches the desired level of doneness.
- Remove the steak from the grill or broiler and let it rest for 5-10 minutes before slicing and serving.
Beef flank steak is a nutrient-dense food that provides a range of health benefits. Its high protein content can help increase muscle mass and improve overall body composition.
5 FAQ About Broiled Beef Flank Steak
1. How many calories are in one serving of broiled beef flank steak?
One serving of broiled beef flank steak, which yields from 483 g of raw meat and is trimmed to 0" fat and choice grade, contains 782 calories.
2. What is the recommended serving size for beef flank steak?
The recommended serving size for beef flank steak is 3 ounces, or about the size of a deck of cards. This will provide about 150-200 calories, depending on how the steak is prepared.
3. Is beef flank steak a lean cut of meat?
Yes, beef flank steak is considered a lean cut of meat, as it is a relatively low-fat cut of beef. However, the amount of fat can vary depending on how it is trimmed and prepared.
4. How should beef flank steak be cooked?
Beef flank steak is best cooked quickly over high heat, such as on a grill or in a broiler. It should be seared on each side for a few minutes until it reaches the desired level of doneness. It can also be marinated beforehand to add flavor and tenderness.
5. What are some healthy ways to serve beef flank steak?
Some healthy ways to serve beef flank steak include pairing it with vegetables or a salad, using it as a protein source in a stir-fry, or slicing it thin for use in tacos or wraps. It is important to balance the steak with nutrient-rich and low-calorie foods to create a balanced meal.