Introduction
Flank steak is a popular and versatile cut of beef prized for its rich flavor and texture. However, its name can vary depending on where you shop, which can lead to confusion for home cooks. Knowing the different names used for this cut can help you locate it more easily at your local grocery store or butcher. This guide explores the characteristics, nutritional benefits, alternative names, and tips for buying, cooking, and enjoying flank steak.
Table of contents
Understanding Flank Steak
Definition and Characteristics
Flank steak is a long, flat cut of beef taken from the lower abdominal muscles of the cow. Known for its robust, beefy flavor, it has a distinct grain running across the meat. While it can be tough if not prepared correctly, its lean composition makes it a favorite for grilling, broiling, or stir-frying.
This cut is ideal for marinating as it absorbs flavors well, and slicing it thinly against the grain enhances its tenderness. Flank steak is commonly used in dishes like fajitas, stir-fries, and salads, and it’s a staple in cuisines worldwide.
Nutritional Profile
Flank steak is a lean cut of beef, making it a healthier choice for meat lovers. A typical 3-ounce serving contains:
- Calories: Approximately 160
- Protein: 23 grams
- Fat: 7 grams (mostly unsaturated fats)
- Iron: 15% of the daily value
- Vitamin B12: 30% of the daily value
Compared to fattier cuts like ribeye or T-bone, flank steak is lower in calories and fat while still providing a hearty dose of protein and essential nutrients.
Alternative Names for Flank Steak
Common Names in Grocery Stores
Flank steak may go by different names depending on the store, region, or country. Some common alternatives include:
- London Broil: This term is often used interchangeably with flank steak in the United States, though it can also refer to a cooking method.
- Jiffy Steak: A less common name but occasionally found in some stores.
- Bavette: In French cuisine, this term refers to flank steak.
- Arrachera: In Mexican markets, this term is used for marinated flank steak.
Regional preferences and terminologies may influence how flank steak is labeled, so it’s helpful to ask store employees or butchers if you’re unsure.
Butcher’s Terms vs. Retail Labels
Butchers often use specific terms for meat cuts that differ from retail labels. While grocery stores aim to use terms that appeal to the general public, butchers may use traditional or technical names. For example, a butcher might refer to the cut as bavette, while a grocery store might label it as flank steak or London broil.
To ensure you get the right cut, ask your butcher directly for flank steak or describe the location of the cut on the cow. Visual references, like pictures or diagrams, can also help.
Buying Guide for Flank Steak
How to Choose the Best Flank Steak
When selecting flank steak, look for the following qualities:
- Color: The meat should have a bright, red color without any grayish spots.
- Marbling: Flank steak is lean, but a slight amount of marbling (thin lines of fat) can enhance flavor.
- Texture: The surface should be firm yet pliable to the touch.
- Grain: Notice the grain direction, as this will guide you when slicing.
Price Considerations
Flank steak is generally affordable, with an average price range of $9–$14 per pound in the United States. Factors that influence price include:
- Organic or Grass-fed: These options are typically more expensive.
- Seasonality: Prices may vary during grilling season when demand increases.
- Store Location: Butchers or specialty meat markets might charge more than chain grocery stores.
Popular Recipes Using Flank Steak
Quick and Easy Recipes
Flank steak’s versatility makes it a favorite for numerous dishes. Here are a few popular recipes:
- Grilled Flank Steak with Chimichurri Sauce: A zesty, herbaceous topping elevates the smoky flavor of grilled steak.
- Beef Stir-fry: Thin slices of flank steak cook quickly in a hot skillet, perfect for a fast dinner.
- Carne Asada Tacos: Marinated and grilled flank steak makes a flavorful filling for tacos.
Flank steak’s versatility shines in numerous dishes. Explore these recipes for inspiration:
- Beef Stir-Fry Recipe: Perfect for quick, flavorful dinners.
- Best Steak for Quesadillas: Learn why flank steak works so well in quesadillas.
Tips for Cooking Flank Steak
- Marinating: Use an acidic marinade with ingredients like citrus, vinegar, or yogurt to break down tough fibers.
- Cooking Methods: Quick, high-heat methods like grilling, broiling, or pan-searing work best.
- Resting: Let the steak rest for 5–10 minutes after cooking to retain juices.
- Slicing: Always slice thinly against the grain to maximize tenderness.
Conclusion
Flank steak is a delicious and nutrient-packed cut of beef with many names and uses. Whether you find it labeled as London broil, bavette, or another term, understanding its characteristics and preparation methods will help you make the most of this versatile cut. Experiment with different recipes, cooking techniques, and marinades to discover why flank steak is a favorite among home cooks and chefs alike.
Don’t miss experimenting with dishes like the Beef Stir-Fry Recipe and other steak-based creations.
Take your cooking to the next level by exploring these recipes and techniques!
FAQs
What is another name for a flank steak?
People often call flank steak by other names, like London broil, bavette in French cuisine, or arrachera in Mexican cuisine. These terms may be interchangeable, but they can also describe specific preparations or cuts depending on the region or retailer.
What is flank steak labeled as?
Grocery stores often label flank steak simply as “flank steak,” but you might also see it called “London broil” or “jiffy steak.” If you can’t find it under these names, ask a butcher or store employee for help, as labels can differ depending on the store and location.
Is top round the same as flank steak?
No, top round and flank steak are different cuts. Butchers cut top round from the upper rear leg of the cow, making it leaner and less tender than flank steak. Top round works best for slow cooking or roasting, while flank steak shines in quick, high-heat methods like grilling or broiling.
What is the closest to flank steak?
The closest substitutes for flank steak are skirt steak and flat iron steak. Skirt steak has a similar grainy texture and robust flavor, while flat iron steak is slightly more tender but works well in recipes that call for flank steak. If neither is available, cuts like hanger steak or top sirloin can also be used in a pinch.
What’s the best way to cook flank steak?
Flank steak is best cooked quickly at high heat, such as grilling or broiling. Marinating beforehand and slicing against the grain ensures optimal flavor and tenderness.
Can I substitute another cut for flank steak?
Yes, skirt steak or flat iron steak are excellent substitutes with similar textures and flavors.
How should I store flank steak?
Refrigerate raw flank steak in its original packaging for up to 3 days. For longer storage, freeze it in an airtight bag for up to 6 months.
Is flank steak good for meal prepping?
Definitely. Flank steak holds up well for meal prepping. You can refrigerate cooked flank steak for up to 4 days, and it’s perfect for adding to salads, wraps, and rice bowls.
With this comprehensive guide, you’re ready to navigate your local grocery store and cook delicious meals using flank steak.