Are you looking for a lean and healthy source of protein? Try the 1 oz beef flank, which contains only 40 calories when trimmed to 0" fat.

Beef flank is a cut of meat that comes from the abdominal muscles of a cow. It is known for being a lean protein source and contains essential vitamins and minerals like iron and zinc.

In this article, we will dive deeper into the nutritional benefits of beef flank, ways to use it in a healthy diet, and potential health risks to keep in mind.

What is beef flank?

Beef flank is a long and flat cut of meat that comes from the abdominal muscles of a cow. As a relatively tough cut, it benefits from slow and low cooking methods like braising or grilling. Historically, beef flank was a popular cut for stews and casseroles due to its affordability and flavor. Today, it is still widely used in a variety of dishes from around the world.

How many calories are in a 1 oz portion of beef flank?

A 1 oz portion of beef flank contains approximately 40 calories when trimmed to 0" fat. This makes it a great choice for those looking for a lean and low-calorie source of protein.

Why is beef flank considered a lean protein source?

Beef flank is considered a lean protein source because it contains low amounts of fat and calories per serving. A single 3 oz serving of beef flank contains approximately 140 calories and 5 grams of fat. Additionally, beef flank is a good source of protein, providing about 23 grams of protein per 3 oz serving. This can support muscle growth, repair, and maintenance in the body.

What are the other nutritional benefits of beef flank?

In addition to being a lean protein source, beef flank contains essential vitamins and minerals like iron and zinc. Iron is necessary for the production of red blood cells and transporting oxygen throughout the body, while zinc plays a role in immune function, wound healing, and DNA synthesis.

How can beef flank be incorporated into a healthy diet?

Beef flank can be a versatile and healthy addition to your diet. Try incorporating it into dishes like stir-fries, tacos, or salads for a boost of protein and flavor. For a lean and flavorful protein source, marinade beef flank overnight before grilling or broiling. This can help tenderize the meat and infuse it with different flavors.

What are some recipes that use beef flank?

Looking for some inspiration on how to use beef flank? Try these recipe ideas: - Grilled beef flank steak with chimichurri sauce - Beef flank stir-fry with veggies and soy sauce

What are the differences between beef flank and other lean beef cuts?

Beef flank is a slightly tougher cut of meat compared to other lean beef cuts like sirloin or tenderloin. However, it is still a flavorful and affordable option for those looking for a lean source of protein. It benefits from marinating and slow cooking methods like braising or grilling.

How does beef flank compare to other protein sources?

Beef flank is a good source of lean protein, but how does it compare to other protein sources? When compared to chicken breast, a similar lean protein source, beef flank contains slightly more calories and fat but also provides more iron and zinc per serving. Other lean protein sources like tofu, legumes, and seafood can also offer different nutritional benefits and can be incorporated into a healthy diet alongside beef flank.

Are there any potential health risks associated with consuming beef flank?

Like all meats, beef flank can carry a risk of foodborne illness if not cooked and handled properly. To reduce the risk of illness, be sure to cook beef flank to an internal temperature of at least 145°F (63°C) and to practice safe food handling and storage practices.

How should beef flank be cooked for maximum health benefits?

To maximize the health benefits of beef flank, it's best to use cooking methods that don't add extra fat or calories. Grilling, broiling, or roasting beef flank can create a flavorful and lean protein source. Additionally, marinating the meat before cooking can help tenderize it and infuse it with different flavors.