If you're looking for a protein-rich food to build muscle or lose weight, 1 oz of beef flank cooked and broiled with zero fat is a great option. At just 53 calories per serving, this lean cut of beef is packed with protein and essential nutrients.

In addition to being a good source of lean protein, beef flank is also rich in iron and zinc, important minerals for immune function and cell growth. And despite its reputation as a fatty meat, lean cuts of beef like flank can actually be a heart-healthy option when trimmed of excess fat.

In this article, we'll explore the health benefits of lean beef consumption, as well as some tips for preparing and trimming beef flank for a delicious and nutritious meal.

Lean protein for muscle building

Beef flank is an excellent source of high-quality protein, which is essential for building and maintaining muscle mass. A 1 oz serving of cooked and broiled flank contains about 8 grams of protein. Protein is also an important nutrient for satiety, helping you feel full and satisfied after a meal. This can be helpful for weight loss, as it can reduce cravings and the urge to snack between meals. To optimize the muscle-building benefits of beef flank, pair it with other protein-rich foods like eggs, beans, or Greek yogurt, as well as plenty of fruits, vegetables, and whole grains for a well-rounded meal.

Low-calorie option for weight loss

If you're trying to lose weight, including lean cuts of beef like flank in your diet can be a great strategy. At just 53 calories per serving, beef flank provides a filling and satisfying protein boost without contributing excess calories. To keep your overall calorie intake in check, pair beef flank with plenty of non-starchy vegetables like leafy greens, bell peppers, or zucchini, and use low-calorie seasoning options like spices, herbs, or citrus juice instead of high-fat sauces or gravies. Whether you're trying to lose weight or just maintain a healthy diet, incorporating lean beef into your meal plan can provide a range of important nutrients while still being a low-calorie option.

Source of iron and zinc

In addition to being a protein powerhouse, beef flank is also a great source of essential minerals like iron and zinc. Iron is a vital nutrient for energy production and oxygen transport, while zinc plays a key role in immune function and cell growth. A 1 oz serving of cooked and broiled beef flank contains about 1 mg of iron and 1.6 mg of zinc, providing a significant portion of your daily needs for these important minerals. In fact, beef is one of the best food sources of both iron and zinc, making it an important addition to a well-balanced diet. To optimize iron absorption from beef flank and other iron-rich foods, pair them with sources of vitamin C like citrus fruits, bell peppers, or strawberries. Vitamin C can enhance iron absorption and help prevent deficiencies.

Good for heart health

Contrary to popular belief, lean cuts of beef like flank can actually be a heart-healthy food choice when consumed in moderation and prepared correctly. In fact, several studies have suggested that including lean beef in your diet may have benefits for heart health. One study found that consuming lean beef as part of a healthy diet reduced total cholesterol levels and improved blood lipid profiles in overweight individuals. Another study showed that lean beef consumption resulted in lower blood pressure levels and improved arterial function in healthy middle-aged adults. To keep beef flank heart-healthy, it's important to trim any excess fat and use cooking methods like broiling or grilling instead of frying. Pair beef with heart-healthy fats like olive oil or avocado, and include plenty of fruits, vegetables, and whole grains in your diet for a well-rounded approach to heart health.

Suitable for low-fat diets

If you're following a low-fat diet for health or weight loss reasons, lean cuts of beef like flank can be a great addition to your meal plan. A 1 oz serving of cooked and broiled beef flank contains just 1 gram of fat, making it a low-fat protein source that can help you meet your daily nutrient needs. To keep fat intake in check, trim any visible fat from the beef before cooking, and use cooking methods like broiling, grilling, or roasting instead of frying. Pair beef with low-fat sources of carbohydrates like sweet potatoes, quinoa, or brown rice, and include plenty of non-starchy vegetables for added fiber, vitamins, and minerals. Whether you're aiming for weight loss, improved health, or just a balanced diet, lean beef can be a valuable addition to your low-fat meal plan.

Versatile meat for meals

Beef flank is an incredibly versatile meat that can be used in a wide range of dishes, from stir-fries and tacos to salads and sandwiches. Its lean meat and rich flavor make it a favorite among home cooks and chefs alike. To get the most out of your beef flank, experiment with different marinades, spice blends, and cooking methods. Try marinating the meat overnight in a mixture of citrus juice, garlic, and herbs for added flavor and tenderness, then grilling or broiling for a delicious and nutrient-packed meal. Whether you're a seasoned home cook or just starting out in the kitchen, beef flank is a great ingredient to add to your culinary repertoire.

Preparation tips for broiling

Broiling is a great cooking method for lean cuts of beef like flank, as it allows for quick and even cooking without adding excess fat or calories. Here are some tips for broiling beef flank to perfection:

1. Preheat your broiler to high and position the rack about 6 inches from the heat source.
2. Season the beef flank with your desired spices and herbs, or marinate it overnight for added flavor.
3. Place the beef on a broiler pan or wire rack and broil for about 4-5 minutes per side, or until cooked to your desired level of doneness.
4. Let the beef rest for a few minutes before slicing and serving.

By following these simple steps, you can enjoy a delicious and nutritious beef flank dish that's perfect for any occasion.

Health benefits of lean beef consumption

In addition to being a great source of lean protein, beef flank and other lean cuts of beef offer a variety of health benefits when consumed in moderation as part of a balanced diet. Studies have shown that adding lean beef to your diet can help you maintain healthy body weight, reduce your risk of chronic diseases like diabetes and heart disease, and even improve muscle strength and endurance. To get the most out of your beef intake, choose lean cuts like flank or sirloin, and pair them with plenty of non-starchy vegetables, whole grains, and healthy fats like nuts or avocado.

Protein-rich option for athletes

For athletes and active individuals, getting enough protein is key for building and repairing muscle tissue, enhancing endurance, and speeding up recovery after workouts. Beef flank is an excellent source of high-quality protein, providing about 8 grams of protein per 1 oz serving. To optimize the protein and nutrient benefits of beef flank, pair it with other protein-rich foods like eggs, dairy, or legumes, as well as plenty of fruits, vegetables, and whole grains for a balanced meal. Whether you're a professional athlete or just starting out in your fitness journey, incorporating lean beef into your diet can help improve your athletic performance and recovery time.

Fat-trimming tips for leaner results

While beef flank is already a lean cut of meat, there are a few additional steps you can take to reduce the fat content and improve its nutritional profile. Here are some tips for trimming the fat from your beef flank for even leaner results:

1. Choose leaner cuts of beef like flank, sirloin, or round.
2. Before cooking, trim any visible fat and pat the meat dry with a paper towel to remove excess moisture.
3. Use cooking methods like broiling, grilling, or roasting to allow excess fat to cook off, rather than frying or sautéing with added oil.
4. Pair beef with healthy fats like avocado, nuts, or olive oil, and plenty of non-starchy vegetables and whole grains for a balanced meal.

By following these simple tips, you can enjoy a delicious and nutrient-packed beef flank dish with even leaner and healthier results.