Beef Flank is the perfect steak. Flank steak is chunky, yet tender, and all you have to do is fry it very quickly in a pan. Unlike beef fillets, this meat also has flavor. This is such good juicy meat bit that you may not even need a sauce for it.
Ingredients
- 600 g Flank Steak
- 1 tbsp olive oil
- 1 teaspoon salt
- 1 tsp ground black pepper
American sauce (if desired)
- 2 tbsp hickory or smoky BBQ sauce
- 1 tablespoon soy sauce
- 1 tablespoon cane sugar
- 1 tablespoon water
- chili and pepper to taste
Instructions
- Take the Flank steak to room temperature one hour before cooking. Rub the surface of the meat with olive oil, salt and pepper.
- While the steak is warming, prepare the sauce; quickly bring the ingredients to a boil and mix well. Be careful not to let it stick to the bottom. Only little bit of sauce is needed, if any. Flank steak is such a great piece of meat that it is not worth spoiling it with too much sauce.
Flank steak on the grill
- Grill over direct heat until the meat is turning the colour. Other side as well. Then move it indirect heat and cook for 5-10 minutes. This meat should not be over cooked.
On a pan
- Turn on the oven and set it for 150C degrees. Place an ovenproof steak pan on the stove and turn up the heat. Quickly fry both sides of the steak and place the pan in the oven for 5-10 minutes depending how well done you want it.
- Take the Flank Steak on to a cutting board, cover with foil and let rest for a while.
- Slice the steak crosswise into narrow pieces. Take it on a serving platter and drizzle the sauce over the top.
Nutrition (values are an approximate guide)
Calories: 442kcal | Carbohydrates: 7g | Protein: 26g | Fat: 34g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 16g | Trans Fat: 2g | Cholesterol: 107mg | Sodium: 1024mg | Potassium: 442mg | Fiber: 1g | Sugar: 6g | Vitamin A: 22IU | Vitamin C: 1mg | Calcium: 34mg | Iron: 3mg
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Last Updated on June 12, 2022 by Flavorado
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