If you're looking for a delicious and healthy steak option, look no further than the flat iron steak. Weighing in at just 3 oz (85 g), this tasty cut contains only 90 calories, making it a great choice for those watching their calorie intake.

But don't let the low calorie count fool you - flat iron steak is still packed with essential nutrients. It's high in protein, iron, and vitamin B-12, making it a great choice for athletes, vegetarians, and anyone looking to boost their nutrient intake.

In this article, we'll explore everything you need to know about flat iron steak, from its nutritional value to the best ways to cook and serve it.

What is Flat Iron Steak?

Flat iron steak is a cut of beef that is taken from the shoulder blade of the cow. It is named for its shape, which resembles an old-fashioned flat iron. This cut of meat is known for its tenderness and rich flavor. It is often compared to more expensive cuts like ribeye and New York strip steak, but is much more affordable. Flat iron steak is also a popular choice for restaurants and home cooks alike, as it is versatile and easy to prepare.

How Many Calories are in Flat Iron Steak?

A 3 oz (85 g) serving of flat iron steak contains approximately 90 calories. This makes it a great choice for those who are watching their calorie intake, but still want to enjoy a delicious steak. However, it's important to note that the calorie count can vary depending on how the steak is prepared. Adding butter, oil, or high-calorie sauces can significantly increase the calorie count.

Nutritional Value of Flat Iron Steak

In addition to being low in calories, flat iron steak is also a great source of essential nutrients. It is high in protein, iron, and vitamin B-12, which are all important for maintaining good health. A 3 oz (85 g) serving of flat iron steak contains approximately 19 grams of protein, which is essential for building and repairing muscle tissue. It also contains 2.2 mg of iron, which is important for the production of red blood cells. Finally, flat iron steak is a great source of vitamin B-12, which is important for maintaining proper nerve and brain function. A 3 oz (85 g) serving contains approximately 1.1 mcg of vitamin B-12, which is about 45% of the recommended daily intake.

Health Benefits of Flat Iron Steak

In addition to being a great source of essential nutrients, flat iron steak has a number of health benefits. For example, it is a great choice for athletes who need to consume a lot of protein to build and repair muscle tissue. It is also a good choice for vegetarians who may struggle to get enough iron and vitamin B-12 from plant-based sources. Finally, it is a healthy choice for anyone who wants to maintain a balanced diet while still enjoying a flavorful and satisfying meal. However, it's important to note that like all red meat, flat iron steak should be consumed in moderation. Too much red meat has been linked to an increased risk of heart disease and other health problems.

Ways to Cook Flat Iron Steak

There are many ways to cook flat iron steak, depending on your personal preferences and cooking skills. Some popular methods include grilling, broiling, and pan-searing. No matter how you decide to cook your steak, it's important to season it well beforehand with salt, pepper, and any other preferred seasonings. This will help enhance the flavor and tenderness of the meat. You should also allow the steak to rest for a few minutes after cooking, which will help ensure that it is juicy and tender.

Flat Iron Steak Recipes

Looking for some inspiration for cooking flat iron steak? Here are a few easy and delicious recipes to try: - Grilled Flat Iron Steak with Chimichurri Sauce: This simple recipe combines the bold flavors of grilled steak with a tangy and refreshing chimichurri sauce. - Pan-Seared Flat Iron Steak with Garlic Butter: This rich and flavorful recipe features tender steak cooked in a garlic-infused butter sauce.

Best Ways to Serve Flat Iron Steak

Flat iron steak is versatile and can be served with a wide range of sides and accompaniments. Some popular options include roasted vegetables, mashed potatoes, and creamed spinach. You can also add a sauce or seasoning to the steak to enhance its flavor. Some popular options include chimichurri sauce, garlic butter, and blue cheese sauce. Finally, be sure to allow the steak to rest for a few minutes before slicing and serving, which will help ensure that it is juicy and tender.

Where to Buy Flat Iron Steak

Flat iron steak is available at most grocery stores and butcher shops. Look for a steak that is bright red in color with minimal marbling. If you're unsure about how to choose a good steak, ask your local butcher for advice. They can help you select the perfect cut based on your preferences and cooking method.

Difference Between Flat Iron and Other Steaks

Flat iron steak is a unique cut of beef that differs from other steaks in several key ways. For example, it is taken from the shoulder blade of the cow, rather than the loin or rib section. It is also known for its tenderness and rich flavor, which is due to the marbling and fat content of the meat. While it is often compared to more expensive cuts like ribeye and New York strip steak, it is much more affordable.

Flat Iron Steak vs. Ground Beef

While both flat iron steak and ground beef come from the same animal, they are very different in terms of nutrition and taste. Flat iron steak is a leaner cut of meat that is high in protein, iron, and vitamin B-12. It is also rich and flavorful, with a tender texture. Ground beef, on the other hand, can be high in fat and calories, depending on the cut and preparation method. If you're looking for a healthy and delicious beef option, flat iron steak is a great choice. Ground beef can be a good choice as well, but it's important to choose a lean cut and prepare it in a healthy way.