Flank steak has two things going for it. First, it’s very flavorful. Second, it meets government guidelines for “lean” meat (less than 10 grams of total fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol per 100 gram/3.5 ounce serving – Beef Made Easy, pdf). Its cousins are brisket flat cut and skirt steak (Angus Beef chart – pdf). As the chart below shows, the cut is located between the last rib and hip.
Flank steak should not be overcooked. Because it is a lean cut, marinade flank steak before grilling and cut against the grain (and on the diagonal) for a more tender serving. This is a recipe for grilled steak.
Grilled Flank Steak
- 2 pounds flank steak
- Sassy Flank Steak Marinade
- Salt and pepper
- Large zip-lock plastic bag
Lightly salt and pepper the steak (rub in). Prepare the marinade; place marinade and steak into zip-lock plastic bag. Marinade overnight (minimum).
Remove steak from refrigerator at least a half-hour before grilling, to approach room temperature. Lightly coat the grill with olive oil.
Pour the marinade into a saucepan and bring to a boil, then simmer to thicken. Set aside; serve with steak.
Grill the flank steak on high heat (400F) for about 4-6 minutes per side (medium rare). Because flank steak is thicker in the middle than on the ends, you’re going to need to compromise. I cook the steak so that the middle is rare, which prevents overcooking the ends.
Remove from the grill, place on a cutting board and let the steak rest for 5-10 minutes. Cover with foil to retain heat and moisture. Slice thinly, against the grain (on the diagonal – see YouTube clip for example).
Serve with sauce, grilled corn on the cob and grilled Bartlett pears!
Sassy Flank Steak Marinade
- 3/4 c red wine
- 1/4 c soy
- 1/4 c Worchestershire
- 1/4 c red wine vinegar
- 1/4 c olive oil
- 1/2 c Coca Cola (Mexican Coke, with sugar not HFCS if you can find it — no guarantees with US Coke)
- 2T candied ginger bits
- 1T Mrs Dash (flavorful without salt)
- Dash of All Spice
- 1T garlic paste (or freshly diced garlic to taste)
- 1T tomato paste (this is a tenderizer – it does not make the steak taste tomato-y)
- 2T dark molasses (some people use brown sugar or honey)