What To Know
- Flat iron steak, also known as a butler’s steak or shoulder tender, is a cut from the chuck primal of the cow.
- Flat iron steak is a rich source of iron, a mineral that helps red blood cells carry oxygen to the body’s tissues.
- For roasting, cook the steak in a preheated oven at 400°F for 15-20 minutes or until the desired doneness is reached.
When it comes to lean and flavorful cuts of meat, the flat iron steak often goes unnoticed. This underappreciated steak is not only incredibly tasty but also a nutrition powerhouse, making it an excellent choice for those seeking a healthier diet. In this comprehensive guide, we’ll explore the nutritional benefits of flat iron steak, its unique flavor profile, and how to cook it to perfection.
What is Flat Iron Steak?
Flat iron steak, also known as a butler’s steak or shoulder tender, is a cut from the chuck primal of the cow. It’s a relatively thin, flat steak with a long grain and a slightly chewy texture. Despite its lean appearance, flat iron steak is surprisingly juicy and flavorful.
Is Flat Iron Steak Lean Meat?
Yes, flat iron steak is considered a lean meat. According to the USDA, a 3-ounce serving of grilled flat iron steak contains:
- Calories: 179
- Fat: 6 grams
- Saturated Fat: 2 grams
- Cholesterol: 60 milligrams
- Protein: 26 grams
Compared to other cuts of steak, such as rib eye or strip loin, flat iron steak has significantly lower fat and calorie content. This makes it a great choice for those looking to reduce their intake of unhealthy fats while still enjoying a satisfying steak meal.
Nutritional Benefits of Flat Iron Steak
In addition to its leanness, flat iron steak is a good source of several essential nutrients, including:
- Protein: Flat iron steak is an excellent source of high-quality protein, which is essential for building and repairing tissues, producing enzymes, and transporting oxygen throughout the body.
- Iron: Flat iron steak is a rich source of iron, a mineral that helps red blood cells carry oxygen to the body’s tissues.
- Zinc: Zinc is a vital mineral involved in immune function, cell growth, and wound healing. Flat iron steak is a good source of zinc.
- B vitamins: Flat iron steak contains several B vitamins, which are essential for energy production, nerve function, and cell metabolism.
Flavor Profile of Flat Iron Steak
Despite its leanness, flat iron steak has a surprisingly bold and flavorful taste. It has a slightly beefy flavor with hints of umami and a hint of sweetness. The long grain of the steak gives it a slightly chewy texture, which adds to its overall appeal.
How to Cook Flat Iron Steak
Flat iron steak is a versatile cut that can be cooked using various methods. Here are a few tips for cooking flat iron steak to perfection:
- Seasoning: Before cooking, season the steak liberally with salt and pepper. You can also add other spices or herbs, such as garlic powder, onion powder, or rosemary.
- Cooking methods: Flat iron steak can be grilled, pan-seared, or roasted. For grilling or pan-searing, cook the steak over medium-high heat for 3-4 minutes per side for medium-rare or 4-5 minutes per side for medium. For roasting, cook the steak in a preheated oven at 400°F for 15-20 minutes or until the desired doneness is reached.
- Resting: After cooking, let the steak rest for 5-10 minutes before slicing and serving. This allows the juices to redistribute throughout the steak, resulting in a more tender and flavorful experience.
Flat Iron Steak Recipes
Here are a few delicious recipes to try with flat iron steak:
- Grilled Flat Iron Steak with Chimichurri Sauce
- Pan-Seared Flat Iron Steak with Roasted Vegetables
- Roasted Flat Iron Steak with Garlic and Thyme
Health Benefits of Eating Flat Iron Steak
In addition to its nutritional benefits, eating flat iron steak can provide several health benefits, including:
- Reduced risk of cardiovascular disease: The lean nature of flat iron steak helps reduce the intake of unhealthy fats, which can contribute to heart disease.
- Improved immune function: The zinc content in flat iron steak supports a healthy immune system.
- Increased muscle mass: The high protein content in flat iron steak helps build and repair muscle tissue.
Key Points: Flat Iron Steak – A Healthier and Flavorful Steak Option
Flat iron steak is a lean, flavorful, and nutritious cut of meat that offers several health benefits. Whether you’re looking to reduce your fat intake, boost your protein intake, or simply enjoy a delicious steak, flat iron steak is an excellent choice. Try incorporating this underrated cut into your diet today and experience its many benefits.
Common Questions and Answers
Q: Is flat iron steak as tender as rib eye steak?
A: Flat iron steak has a slightly chewier texture than rib eye steak due to its long grain. However, it can still be tender if cooked properly.
Q: Can I marinate flat iron steak overnight?
A: Yes, you can marinate flat iron steak overnight in the refrigerator. However, avoid using marinades containing acidic ingredients, such as vinegar or lemon juice, as they can toughen the steak.
Q: What is the best way to reheat flat iron steak?
A: The best way to reheat flat iron steak is in a preheated oven at 300°F for 10-15 minutes or until warmed through. Avoid reheating in the microwave, as this can result in a tough and dry steak.
