Australian Grown News and Articles

Flank steak has a long history in Australian cuisine and has become a popular choice for meat lovers across the country. The origins of flank steak can be traced back to the early settlers in Australia, who brought with them their love for beef and various cuts of meat. Over time, flank steak has become a staple in Australian cuisine, known for its rich flavor and versatility in cooking.

Key Takeaways

• Flank steak is a popular cut of beef in Australia.
• It is a lean and flavorful cut that comes from the abdominal muscles of the cow.
• Flank steak is high in protein and iron, making it a nutritious choice for meat lovers.
• It can be cooked using various techniques, including grilling, broiling, and pan-searing.
• Some popular flank steak recipes in Australia include chimichurri steak, Korean-style beef bowls, and steak fajitas.

What is Flank Steak and How is it Cut?

Flank steak is a cut of beef that comes from the abdominal muscles of the cow. It is a lean and flavorful cut that is known for its long, flat shape. The flank steak is cut from the lower chest or abdominal area of the cow, specifically from the flank or belly muscles.

To understand how flank steak is cut, it is helpful to visualize the anatomy of a cow. The flank steak is located on the underside of the cow, between the ribs and the hip bone. It is a long, flat muscle that runs diagonally across the body. When butchers prepare flank steak, they carefully remove it from the surrounding connective tissue and fat, resulting in a lean and tender piece of meat.

Compared to other cuts of beef, flank steak is relatively lean and contains less marbling. This makes it a healthier option for those looking to reduce their fat intake while still enjoying a delicious steak. However, because it is leaner, it requires proper cooking techniques to ensure it remains tender and juicy.

The Nutritional Value of Flank Steak

Flank steak is not only delicious but also packed with essential nutrients that are beneficial for overall health. It is a great source of protein, which is essential for muscle growth and repair. A 3-ounce serving of flank steak contains approximately 23 grams of protein.

In addition to protein, flank steak also provides important vitamins and minerals. It is a good source of iron, which is necessary for the production of red blood cells and oxygen transport in the body. It also contains vitamin B12, which is important for brain function and the production of DNA.

Flank steak is also rich in zinc, which plays a crucial role in immune function and wound healing. It is also a good source of selenium, an antioxidant that helps protect cells from damage and supports thyroid function.

Cooking Techniques for Flank Steak

Flank steak can be cooked using various techniques, depending on personal preference and desired flavor. Here are some popular cooking methods for flank steak:

1. Grilling: Grilling is a popular method for cooking flank steak as it allows for the development of a delicious charred crust while keeping the inside tender and juicy. To grill flank steak, preheat the grill to medium-high heat and cook for about 4-6 minutes per side for medium-rare.

2. Broiling: Broiling is another great option for cooking flank steak. To broil flank steak, preheat the broiler and place the steak on a broiler pan or a wire rack set on a baking sheet. Cook for about 4-6 minutes per side for medium-rare.

3. Pan-searing: Pan-searing is a quick and easy method for cooking flank steak. Heat a skillet over high heat and add a small amount of oil. Sear the steak for about 3-4 minutes per side for medium-rare.

4. Sous vide: Sous vide is a cooking technique that involves vacuum-sealing the meat and cooking it in a water bath at a precise temperature. This method ensures even cooking and results in a tender and juicy flank steak.

5. Slow cooking: Slow cooking is another option for flank steak, especially if you prefer a more tender and melt-in-your-mouth texture. You can cook flank steak in a slow cooker with your choice of seasonings and liquids for several hours until it reaches the desired tenderness.

Popular Flank Steak Recipes in Australia

Flank steak is a versatile cut of meat that can be used in a variety of dishes. Here are some popular flank steak recipes in Australia:

1. Classic Aussie BBQ flank steak: Marinate the flank steak in a mixture of soy sauce, Worcestershire sauce, garlic, and spices. Grill the steak to your desired doneness and serve with a side of grilled vegetables or a fresh salad.

2. Asian-inspired flank steak stir-fry: Slice the flank steak thinly against the grain and marinate it in a mixture of soy sauce, ginger, garlic, and sesame oil. Stir-fry the steak with your choice of vegetables and serve over steamed rice or noodles.

3. Flank steak tacos with avocado salsa: Season the flank steak with a blend of spices such as cumin, chili powder, and paprika. Grill or pan-sear the steak and slice it thinly. Serve in warm tortillas with avocado salsa, cilantro, and lime wedges.

4. Flank steak salad with balsamic vinaigrette: Marinate the flank steak in a mixture of balsamic vinegar, olive oil, garlic, and herbs. Grill the steak to your desired doneness and slice it thinly. Serve over a bed of mixed greens with cherry tomatoes, red onions, and crumbled feta cheese.

The Best Ways to Marinate Flank Steak

Marinating flank steak is an important step to enhance its flavor and tenderness. The marinade helps to break down the muscle fibers and infuse the meat with delicious flavors. Here are some tips for marinating flank steak:

1. Importance of marinating flank steak: Marinating flank steak not only adds flavor but also helps to tenderize the meat. The acidity in the marinade helps to break down the connective tissues, resulting in a more tender and juicy steak.

2. Types of marinades: There are endless possibilities when it comes to marinades for flank steak. You can use a combination of ingredients such as soy sauce, Worcestershire sauce, citrus juice, vinegar, herbs, and spices. Experiment with different flavors to find your favorite marinade.

3. How long to marinate flank steak: Flank steak should be marinated for at least 30 minutes to allow the flavors to penetrate the meat. For maximum flavor and tenderness, marinate the steak for up to 24 hours in the refrigerator. However, be cautious not to marinate it for too long as the acidity can start to break down the meat too much and result in a mushy texture.

Flank Steak vs. Other Cuts of Beef

When it comes to choosing a cut of beef, flank steak offers a unique flavor and texture compared to other cuts. Here is a comparison of flank steak with other popular cuts of beef:

1. Comparison to sirloin: Flank steak is leaner than sirloin and has less marbling. It has a rich beefy flavor and a slightly chewy texture. Sirloin, on the other hand, is more tender and has more marbling, resulting in a juicier and more flavorful steak.

2. Comparison to ribeye: Ribeye is known for its high fat content and rich marbling, which gives it a buttery texture and intense flavor. Flank steak, on the other hand, is leaner and has less marbling. It has a slightly chewy texture but still offers a delicious beefy flavor.

3. Comparison to filet mignon: Filet mignon is one of the most tender cuts of beef due to its low fat content and lack of connective tissue. It has a mild flavor and a buttery texture. Flank steak, on the other hand, is leaner and has more connective tissue. It has a rich beefy flavor and a slightly chewy texture.

In terms of cost, flank steak is generally more affordable compared to cuts like ribeye and filet mignon. This makes it a great choice for those looking for a delicious steak without breaking the bank.

Where to Buy Flank Steak in Australia

Flank steak can be found in various places in Australia, including supermarkets, butchers, and online retailers. Here are some options for purchasing flank steak:

1. Supermarkets: Many supermarkets in Australia carry flank steak in their meat section. Look for it in the beef aisle or ask the butcher for assistance.

2. Butchers: Local butchers often have a wide selection of cuts of meat, including flank steak. They can provide advice on cooking techniques and may even offer custom cuts to suit your needs.

3. Online retailers: There are also online retailers that specialize in delivering high-quality meats, including flank steak, straight to your doorstep. This option is convenient for those who prefer to shop from the comfort of their own home.

Tips for Grilling the Perfect Flank Steak

Grilling flank steak can be a delicious and satisfying experience if done correctly. Here are some tips for grilling the perfect flank steak:

1. Preparing the grill: Preheat the grill to medium-high heat before cooking the flank steak. Make sure the grates are clean and well-oiled to prevent sticking.

2. Seasoning the steak: Season the flank steak with your choice of spices, herbs, and marinade. Allow the steak to come to room temperature before grilling to ensure even cooking.

3. Cooking time and temperature: Grill the flank steak for about 4-6 minutes per side for medium-rare, or until it reaches your desired level of doneness. Use a meat thermometer to check the internal temperature, which should be around 130-135°F (54-57°C) for medium-rare.

4. Resting the steak: After grilling, let the flank steak rest for about 5-10 minutes before slicing. This allows the juices to redistribute and ensures a tender and juicy steak.

Why Flank Steak is a Great Choice for Meat Lovers in Australia

Flank steak is a versatile and delicious cut of beef that has gained popularity in Australian cuisine. Its rich flavor and lean profile make it a great choice for those looking for a healthier option without sacrificing taste. Whether grilled, broiled, pan-seared, or slow-cooked, flank steak can be prepared in various ways to suit different tastes and preferences.

In addition to its delicious taste, flank steak also offers numerous nutritional benefits. It is a great source of protein, iron, vitamin B12, zinc, and selenium. These nutrients are essential for overall health and well-being.

Furthermore, flank steak is more affordable compared to other cuts of beef such as ribeye or filet mignon. This makes it an accessible option for meat lovers who want to enjoy a delicious steak without breaking the bank.

Overall, flank steak is a versatile and flavorful cut of beef that is loved by many Australians. Whether you’re grilling it for a classic Aussie BBQ or using it in an Asian-inspired stir-fry, flank steak is sure to satisfy your meat cravings and leave you wanting more.