Beef flat iron steak: the underrated tenderloin alternative, revealed!
Beef flat iron steak, also known as top blade steak, is a lean and tender cut of meat from the shoulder of the cow. It’s a relatively new steak cut, having only been popularized in the 1990s, but has quickly gained a reputation for its intense flavor and affordability.
Origin and History
Flat iron steak is cut from the infraspinatus muscle, which is located on the top blade of the cow’s shoulder. This muscle is responsible for moving the cow’s shoulder joint, which gives the steak a slightly tougher texture than more tender cuts like filet mignon. However, the muscle’s constant movement also infuses the steak with deep flavor and marbling.
Flavor and Texture
Flat iron steak is known for its robust, beefy flavor with a hint of sweetness. It has a slightly chewy texture, but it’s not tough or sinewy. When cooked properly, flat iron steak is incredibly tender and juicy.
Nutritional Value
Beef flat iron steak is a lean cut of meat, making it a good choice for health-conscious individuals. A 3-ounce serving contains:
- Calories: 180
- Protein: 26 grams
- Fat: 6 grams
- Iron: 3.5 milligrams
- Zinc: 5 milligrams
Cooking Methods
Flat iron steak can be cooked using various methods, including:
- Grilling: Grill the steak over medium-high heat for 5-7 minutes per side or until it reaches your desired doneness.
- Pan-searing: Heat a heavy-bottomed skillet over medium-high heat. Sear the steak for 3-4 minutes per side, then reduce heat and cook for an additional 5-7 minutes.
- Roasting: Roast the steak in a preheated oven at 400°F (200°C) for 20-25 minutes or until it reaches an internal temperature of 135°F (57°C) for medium-rare.
Seasoning and Marinating
Flat iron steak is versatile and can be seasoned with various herbs and spices. Some popular options include:
- Salt and pepper
- Garlic powder
- Onion powder
- Dried oregano
- Smoked paprika
To enhance the flavor even further, you can marinate the steak in a mixture of olive oil, herbs, and spices for several hours or overnight.
Serving Suggestions
Flat iron steak pairs well with a variety of side dishes, such as:
- Mashed potatoes
- Roasted vegetables
- Grilled asparagus
- Sautéed mushrooms
- Creamy horseradish sauce
How to Choose a Beef Flat Iron Steak
When choosing a beef flat iron steak, look for:
- Marbling: The more marbling (white flecks of fat) the steak has, the more flavorful and tender it will be.
- Color: The steak should be a deep red color.
- Thickness: Choose a steak that is at least 1 inch thick for optimal flavor and juiciness.
Quick Answers to Your FAQs
Q: Is flat iron steak the same as flank steak?
A: No, flat iron steak is cut from the shoulder of the cow, while flank steak is cut from the abdominal region. Flank steak is leaner and tougher than flat iron steak.
Q: How do I cook flat iron steak to medium-rare?
A: Cook the steak over medium-high heat for 5-7 minutes per side, then reduce heat and cook for an additional 5-7 minutes. Use a meat thermometer to check that the internal temperature has reached 135°F (57°C).
Q: What is the best way to marinate flat iron steak?
A: Marinate the steak in a mixture of olive oil, herbs, and spices for several hours or overnight. This will help enhance the flavor and tenderness of the steak.
