Looking for a lean and flavorful cut of beef? Check out Beef Flank! At just 202 calories per 100g serving (trimmed to 0" fat, choice grade, cooked, broiled), it's a great option for those looking to watch their calorie intake while still enjoying a delicious protein-packed meal.
This cut of beef is not only low in calories, but also high in important nutrients like protein, iron, and zinc. Keep reading to learn more about the nutritional benefits of beef flank, as well as tips for cooking, buying, and storing it.
Whether you're a seasoned chef or a novice cook, we've got you covered with everything you need to know about this versatile cut of beef.
Calories in 100 G Beef Flank
As mentioned, 100g of beef flank (trimmed to 0" fat, choice grade, cooked, broiled) contains approximately 202 calories. This makes it a great option for those looking to watch their calorie intake while still enjoying a hearty and flavorful meal. However, it's important to note that the calorie count may increase if the beef is not trimmed properly, or if it is cooked in a way that adds additional fats or oils. To keep the calorie count low, make sure to trim any excess fat from the beef before cooking, and use cooking techniques like grilling or broiling that require little to no added fats or oils.
In addition to being a great source of protein, beef flank is also high in many important vitamins and minerals. Here are some of the key nutrients you'll find in a 100g serving of beef flank: - Protein: 23g - Iron: 2.57mg, or 14% of the Daily Value (DV)
Cooking Methods for Beef Flank
Beef flank can be cooked in a variety of ways, depending on your taste preferences and cooking skills. Here are some popular methods for preparing this delicious cut of beef: - Grilling: This is a great option for those who want to achieve a tender and flavorful beef flank. Make sure to preheat your grill to high heat, and grill the beef for 5-6 minutes per side, or until it reaches an internal temperature of 145°F (63°C). - Broiling: If you don't have access to a grill, broiling is another great option for cooking beef flank. Simply preheat your broiler to high heat, and broil the beef for 4-5 minutes per side, or until it reaches an internal temperature of 145°F (63°C).
Health Benefits of Beef Flank
In addition to being a great source of protein and important nutrients like iron and zinc, beef flank can also offer a variety of health benefits when consumed as part of a balanced diet. - Helps build and repair muscle tissue: Thanks to its high protein content, beef flank can help promote muscle growth and repair. - Supports bone health: Beef flank is a good source of important vitamins and minerals like phosphorus, which can help support bone health and prevent conditions like osteoporosis.
Tips for Buying and Storing Beef Flank
When shopping for beef flank, there are a few important things to keep in mind to ensure that you're getting a high-quality and flavorful cut. - Look for choice grade beef: Choice grade beef is typically more tender and flavorful than lower grades like select or standard. - Check the color: The ideal color for beef flank is a bright, cherry-red color. If the beef is brown or grey, it may be spoiled or past its prime.
Recipes for Beef Flank
Looking for some tasty and creative ways to enjoy beef flank? Here are a few recipe ideas to get you started: - Grilled beef flank with chimichurri sauce: This flavorful Argentinean sauce is the perfect complement to grilled beef flank. - Korean-style beef flank stir-fry: This spicy and savory stir-fry is a great way to enjoy beef flank with a Korean twist.
Substitutes for Beef Flank
If you're unable to find beef flank at your local grocery store or butcher, there are a few other cuts that can be used as a substitute in your favorite recipes. - Skirt steak: This thin, flavorful cut is a close relative of beef flank, and can be used interchangeably in many recipes. - Sirloin tip steak: This lean and tender cut is another great option for recipes that call for beef flank.
Popular Cuts of Beef
Beef is a versatile and delicious source of protein that can be enjoyed in many different forms. Here are some popular cuts of beef that you may want to try: - Filet Mignon: This tender and luxurious cut is often considered the most flavorful and prized cut of beef. - Ribeye: This cut is known for its rich marbling and bold flavor, and is often enjoyed grilled or broiled.
Pairing Suggestions for Beef Flank
Looking for the perfect wine or side dish to pair with your beef flank? Here are a few suggestions to help bring out the flavors and nuances of this delicious cut. - Red wine: Beef flank pairs well with bold red wines like Cabernet Sauvignon or Syrah. - Grilled vegetables: The smoky flavors of grilled vegetables like peppers, eggplant, and zucchini can complement the rich flavors of beef flank.
How to Properly Prepare Beef Flank
Properly preparing beef flank is key to achieving a tender and flavorful final product. Here are a few tips to keep in mind when cooking this delicious cut of meat: - Trim excess fat: Beef flank can be a little tough if not properly trimmed, so make sure to remove any excess fat or connective tissue before cooking. - Allow it to rest: After cooking, let the beef rest for a few minutes to allow the juices to redistribute and keep the meat moist and tender.
FAQs About 100 G Beef Flank
1. How many calories are in 100 grams of cooked, broiled beef flank?
There are 202 calories in 100 grams of cooked, broiled beef flank that has been trimmed to 0" fat and is of choice grade.
2. What is beef flank?
Beef flank is a cut of meat that comes from the abdominal muscles of a cow. It is a lean cut that is often used in dishes such as fajitas, stir-fries, and stews.
3. How is beef flank typically cooked?
Beef flank can be cooked in a variety of ways, including grilling, broiling, roasting, and stir-frying. It is important to cook it quickly and at high heat to avoid overcooking and making the meat tough.
4. Is beef flank a healthy choice?
Beef flank is a lean cut of meat that is high in protein and low in fat. It is also a good source of iron and other essential nutrients. However, it is important to choose lean cuts of beef and to limit your consumption of red meat to maintain a healthy diet.
5. Can I substitute beef flank for other cuts of beef?
Beef flank can be substituted for other lean cuts of beef in many dishes, but keep in mind that it has a distinct flavor and texture. It is best suited for dishes that require a quick cooking time and high heat, such as fajitas or stir-fries.