For lean, flank steak makes cut

Published: Wednesday, Nov. 14, 2012 - 12:00 am | Page 1D

So you think you know steaks? Maybe you do.

But the truth is, you probably only really know the particular cuts you buy over and over again. That's good, but there's a world of great beef out there to explore.

And many of those cuts (and by the way, butchers are creating new ones all the time) are far more versatile than you think.

You could spend ages learning the different cuts of beef and various names for each (there isn't nearly as much naming standardization as you might think). But I think it's better to simply pick a cut you haven't often prepared at home and start playing around with it.

That's how I learned to love flank steak.

First, the basics. Flank steaks are lean cuts from the rear side of the cow and are characterized by rich, deep, beefy flavor and a slightly chewy texture. Traditionally, London broils were made using flank steaks, though today any of the leaner, less-tender cuts often are substituted.

Flank steaks are easy to identify by sight because they are flat and have a long, horizontal grain that runs the length of the meat. These steaks are meant to be briefly grilled or broiled to rare or medium-rare, then thinly sliced across the grain.

The result is deliciously beefy and substantial.

Flank steaks also love to be marinated. And because they have a heartier texture, they can handle more acidic marinades for longer, even overnight.

When shopping for flank steaks, note that some grocers will label them "London broil." Just note that they also sometimes label other cuts as "London broil," too.

So when in doubt, it's best to ask.

For the weeknight home cook, flank steaks are the perfect cut. They can be tossed with a marinade the night before and left in the refrigerator until just before dinner. And they cook in just minutes on the grill or under the broiler.

As with all meat, flank steak should rest for 5 to 10 minutes after cooking before slicing to let the juices redistribute.


Balsamic-pepper flank steak with grilled pears and blue cheese

Prep time: 20 minutes, plus 30 minutes marinating time

Cook time: 10 minutes (for medium rare)

Serves 4

INGREDIENTS

1/4 cup balsamic vinegar

2 cloves garlic

1 tablespoon black peppercorns

Kosher salt

1 1/2 pounds flank steak

2 pears, peeled, halved and cored

Crumbled blue cheese, for topping

INSTRUCTIONS

In a blender, combine the vinegar, garlic, peppercorns and 1 teaspoon of kosher salt. Blend for 20 seconds, then transfer to a wide, shallow bowl.

Add the steak to the marinade, turning to coat. Refrigerate for at least 30 minutes.

When ready to cook, heat the broiler with a rack 6 inches from the heat. Line a rimmed baking sheet with foil, then coat it lightly with cooking spray.

Cut each pear half into 4 slices, then arrange them on one half of the prepared baking sheet.

Remove the steak from the marinade and set it on the other half of the sheet. Broil everything for 5 minutes, then use tongs to flip the steak and pears. Broil for another 5 minutes for medium-rare.

Let the steaks rest for 10 minutes, then cut into thin slices against the grain. Divide the slices among 4 serving plates, then top each with pear slices.

Top each serving with a bit of crumbled blue cheese.

Per serving : 360 calories; 110 calories from fat (30 percent of total calories); 12 g fat (5 g saturated; 0 g trans fats); 60 mg cholesterol; 22 g carbohydrate; 39 g protein; 4 g fiber; 700 mg sodium.

© Copyright The Sacramento Bee. All rights reserved.

Read more articles by J.M. Hirsch



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