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How to Cook Flat Iron Steak

INGREDIENTS

Flat iron steak
Salt and pepper (or your preferred seasonings)
Cooking oil (such as vegetable oil, or rapeseed oil)

Tools:

Grill, stovetop, oven, or sous vide setup (choose your preferred method)
Tongs

METHOD

Choose Your Cooking Method:

Grilling: Preheat your grill to medium-high heat 204-232°C. Oil the grill grates to prevent sticking. Place the seasoned flat iron steak on the grill and cook for about 3-5 minutes per side for medium-rare. Adjust the time for your desired level of doneness.

Pan-Searing: Heat a cast-iron skillet or a heavy-bottomed pan over high heat. Oil your steak. Place the oiled flat iron steak in the pan and sear for about 3-5 minutes per side for medium-rare. Adjust the time as needed. You can also add a knob of butter and some garlic and herbs to the pan for extra flavour during the searing process.

Sous Vide (Precision Cooking): Vacuum-seal the seasoned flat iron steak in a plastic bag and cook it in a sous vide water bath set to your desired doneness temperature 54°C for medium-rare. After sous vide cooking, sear the steak briefly in a hot pan or on a grill for a nice crust before serving.

Checking Doneness (Optional but Recommended):

For precise results, use a meat thermometer to check the internal temperature. Aim for an internal temperature of 54-57°C for medium-rare or adjust to your preferred level of doneness.

Resting:

Allow the cooked flat iron steak to rest for a few minutes before slicing. This helps retain its juices and ensures a more tender result.

Slicing and Serving:

Slice the flat iron steak against the grain into thin strips. This cutting technique enhances tenderness. Serve your steak with your favourite sides, sauces, or accompaniments.

Remember that the exact cooking times may vary based on factors like the thickness of the steak and the specific cooking method you choose. Using a meat thermometer is the best way to achieve your desired level of doneness. Enjoy your deliciously cooked flat iron steak!

 

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Flat iron steak pairs well with a variety of side dishes, sauces, and accompaniments that can enhance its flavour and create a balanced and satisfying meal.

Here are some excellent pairings for flat iron steak:

Vegetables:

Grilled or roasted vegetables such as asparagus, bell peppers, zucchini, and mushrooms are great choices. You can season them with olive oil, garlic, and herbs for added flavour.

Potatoes:

Mashed potatoes, roasted potatoes, or crispy potato wedges make hearty and delicious sides. You can also try sweet potato fries for a twist.

Salad:

A fresh salad with mixed greens, cherry tomatoes, cucumbers, and a tangy vinaigrette can provide a refreshing contrast to the richness of the steak.

Sautéed Spinach or Swiss Chard:

Leafy greens sautéed with garlic and a touch of lemon juice or red pepper flakes can complement the steak nicely.

Rice or Grains:

Serve the flat iron steak with rice, quinoa, couscous, or another grain of your choice. Season the grains with herbs and spices for added flavour.

Mushrooms:

Creamy mushroom sauce or sautéed mushrooms with garlic and thyme can be a delectable accompaniment for steak.

Compound Butter:

Top your cooked flat iron steak with a slice of flavoured compound butter, such as garlic herb butter or blue cheese butter, to add a luxurious touch.

Chimichurri Sauce:

The bright and zesty flavours of chimichurri sauce (a blend of fresh herbs, garlic, vinegar, and oil) can provide a vibrant contrast to the steak's richness.

Blue Cheese Sauce:

A creamy blue cheese sauce can add a bold and tangy dimension to your steak.

Red Wine Reduction:

A rich red wine reduction sauce can complement the beefy flavour of the flat iron steak.

Crispy Onion Rings:

Crispy onion rings or fried shallots can add a delightful crunch and flavour to your plate.

Corn on the Cob:

Grilled corn on the cob, brushed with butter and sprinkled with herbs, is a classic and tasty side for steak.

Bread or Rolls:

Serve your steak with fresh-baked bread, dinner rolls, or a baguette to soak up any delicious sauces or juices.


Nutritional Information for Flat Iron Steak

Here is some approximate nutritional information for a an 85g cooked flat iron steak:

Calories: 180-210 calories
Protein: 25-27 grams
Total Fat: 8-10 grams
Saturated Fat: 3-4 grams
Monounsaturated Fat: 4 grams
Polyunsaturated Fat: 0.5 grams
Cholesterol: 70-80 milligrams
Iron: 2-3 milligrams
Zinc: 3-4 milligrams
Vitamin B12: 1-2 micrograms

Please note that the exact nutritional content may vary depending on factors such as the cut of the steak, preparation method, and any seasonings or sauces used during cooking. Additionally, the size of your serving will impact the nutritional values.

Flat iron steak is a good source of high-quality protein, iron, and several essential vitamins and minerals. It's relatively lean compared to some other cuts of beef, making it a popular choice for those looking to enjoy steak while watching their fat intake. However, the fat content can vary depending on the marbling of the steak, so it's a good idea to trim any excess fat before cooking if desired.

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Hot Tips

Preheat Your Cooking Surface:

Whether you're grilling, pan-searing, or broiling, make sure your cooking surface (grill, skillet, or oven) is preheated to the proper temperature before placing the steak on it. This ensures a good sear and even cooking.

Oil the Steak, Not the Pan:

For pan-searing, brush the steak with a light coating of oil instead of adding oil to the pan. This helps prevent smoking and ensures even coverage.

Get a Good Sear:

When searing or grilling, let the steak cook without moving it for a few minutes to develop a nice crust. Flip the steak only once during cooking.

Pairings

Here are some drink options that pair well with flat iron steak:

Red Wine:

A classic choice, red wine is a natural companion to steak. Opt for a medium to full-bodied red wine like Cabernet Sauvignon, Merlot, Malbec, or Syrah/Shiraz. These wines have the structure and tannins to complement the richness of the steak.

White Wine (for a lighter option):

If you prefer white wine, a full-bodied Chardonnay or a white blend with some oak aging can work well with steak. While not as traditional as red wine, it offers a different but enjoyable pairing.

Beer:

A cold, robust beer can be a great match for flat iron steak. Look for a dark ale, porter, or stout with malty and caramel notes. These beers can stand up to the steak's flavours. You can also consider a hoppy IPA if you enjoy the contrast of hoppy bitterness.

Cocktails:

Classic cocktails like a Manhattan, Old Fashioned, or a Negroni can be delightful choices. The whiskey or gin in these cocktails complements the steak's savoury qualities.

Sparkling Water:

If you prefer a non-alcoholic option, sparkling water with a twist of lemon or lime can cleanse your palate between bites and refresh your taste buds.

Iced Tea:

A glass of unsweetened iced tea, perhaps with a wedge of lemon, can provide a refreshing balance to the steak's richness.

Bourbon or Whiskey:

Sipping on a high-quality bourbon or whiskey can be a sophisticated choice, especially if you enjoy the interplay of the spirit's complexity with the steak's flavours.

Coffee or Espresso:

A strong cup of black coffee or an espresso can be a surprisingly good pairing with steak. The coffee's bitterness can complement the beef's richness.

Red Sangria (for a fruity option):

If you prefer a fruity and refreshing option, red sangria with its mix of red wine, fruit juices, and chopped fruits can be a fun choice, especially for outdoor dining