• Amy Lippert, NTP

Perfect Grilled Flank Steak

Juicy succulent flank steak is one of the easiest meals to make and is absolute perfection all on it's own, on salads, fajitas, and more! This is one of my favorite go-to mains (it's a great weeknight dish), especially when I'm craving a good steak but want to stay in budget. My favorite way to enjoy this delicious flank steak is thinly sliced and served over a fresh crisp salad.



Paleo Flank Steak Recipe


Flank Steak vs Skirt Steak


Although flank steaks and skirt steaks look similar, they are in fact different cuts of beef. The flank portion, also known as London broil, comes from the abdominal area and is a leaner cut than the skirt steak, and can be a bit more tough compared to other steaks. This is why slicing against the grain is recommended.


Skirt steaks come from the diaphragm muscles of the cow so it tends to be a bit fattier, more beefy in flavor and more tender. Both skirt steaks and flank steaks are great choices for marinating and cooking at high temperatures.



 

Why Grass-Fed Beef is So Good For You!


Let's first talk about why I prefer grass-fed beef over grass-finished and industrial beef. In their natural habitat, cows eat grass and small amounts of grain when the grass is seeding [1]. This provides the cow all the nutrients it needs to healthy, and we want to eat healthy animals. When cow are fed a lot of grain, like in industrial beef, the food source is not the natural source of food for the cows and it lacks the nutrients the cow needs to stay healthy, thus creating a less nutritious beef.


Additionally, because grass-fed cows are eating what they are supposed to be eating, the beef they produce is the most nutrient dense and has the omega-3's that are supposed to naturally be in the beef. Due to the lack of nutrients in industrial beef, it does not contain the omega-3's thus creating a nutrient deficient beef.


Grass-fed beef is not necessarily the same as grass-finished beef, so make sure you ask your butcher or the farm you source your beef from to clarify. Ideally you want beef sourced from an animal that grazed on grass its entire life, however there are farms that grain-feed most of the life and then "finish" on grass, or even grass feed most of the life and "grain-finish" to fatten the animal up in the last few months. As mentioned before, 100% grass-fed beef is the most nutrient dense beef and is my preferred choice when eating ground beef, steak, or using bones for broth.


Grass-fed beef is loaded with nutrients such as protein, fat, vitamins and minerals.

  • Protein is an essential nutrient and beef is a complete source of all essential amino acids you need. Amino acids are the building blocks to the proteins in your body, including collagen, and they are necessary in cellular health and repair.

  • Over one third of the fat found in beef is oleic acid, the same monounsaturated fat that is also found in avocado oil and extra virgin olive oil. Oleic acid supports brain and nervous system function and support healthy blood sugar regulation [2].

  • Vitamins: B3 (niacin: support healthy blood fat levels and blood sugars ), B6 (supports a healthy immune system), B12 (essential vitamin necessary in red blood cell formation.)

Minerals

  • Iron: Heme iron that is easily absorbed and is necessary in the formation of hemoglobin.

  • Phosphorus: Supports healthy teeth and bones, muscle recovery after working out, and detoxification.

  • Selenium: Supports thyroid health [3] and supports your immune system.

  • Zinc: Essential in digestion, thyroid health, and a healthy immune system.

So grab some 100% grass-fed beef and let's get cooking!


Easy Grilled Flank Steak Recipe

Perfect Grilled Flank Steak Ingredients

Serves 3-5


1-1.25# Flank steak(s)

2 Tbsp EVOO

Sea Salt or Pink Salt

Fresh Ground Black Pepper


How to Make Perfect Grilled Flank Steak


1. One hour before grilling prepare the steak(s) by setting them out on a cutting board and coating with the EVOO. Rest for 30-45 minutes at room temperature.


2. Preheat the grill to 500 degrees.


3. Generously season with coarse sea salt and fresh ground black pepper on both sides.


4. Grill the first side for 3-5 minutes, flip, grill second side for 3-5 minutes checking internal temp with a thermometer for your perfect steak temperature*:

Internal Temperature Range


  • RARE – 120°F - 125°F

  • MEDIUM RARE – 130°F - 135°F

  • MEDIUM – 140°F - 145°F

  • MEDIUM WELL – 150°F - 155°F

  • WELL DONE – 160°F


5. Rest 10-15 minutes and slice against the grain before serving.


* I usually pull the steak off about 3-5 degrees before the steak has reached it's preferred temperature since it continues to rise a little during the resting phase


Watch the Video HERE



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FAQs


Q: Do I have to let the flank steak rest after cooking?

A: Yes, this is a vital step in the cooking process that allows the juices to redistribute throughout the steak so you get a mouthwatering juicy bite every time!


Q: How do you know which way the grain of the steak is going and where to cut?

A: When cutting against the grain, you want to cut perpendicular to the direction the muscle fibers are running, if you cut with the grain, the steak will be very tough and chewy.


Q: Is it okay to grill flank steak at a lower temperature?

A: With grainy cuts like flank and skirt steak, cooking them at a higher temperature to a medium-rare to medium finish will yield a more tender and juicy steak.


Whole30 Flank Steak Recipe

I hope you enjoy this as much as my family does. - Amy

 

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