Beef flank is a lean cut of beef that is trimmed of all fat and cooked through braising. It has a rich, meaty flavor and is packed with nutrients. One piece (excluding refuse) that yields from 1 lb of raw meat contains 583 Calories.
Apart from being flavorful, Beef flank is high in Protein, which is essential for the building and repair of muscle tissue. A 3-ounce serving of cooked braised beef flank contains 24 grams of protein. It is also a rich source of essential vitamins and minerals.
In this article, we'll take a closer look at the nutrient composition of Beef flank and explore some practical tips and strategies for including it in your diet.
Number of Calories in One Piece
One piece of Beef flank (excluding refuse) that yields from 1 lb of raw meat contains 583 Calories, making it a calorie-dense food. However, when portioned and consumed in moderation, beef flank can be a part of a healthy diet.
Protein Content in Beef Flank
A 3-ounce serving of cooked braised Beef flank contains 24 grams of Protein, making it a great protein source for building and repairing muscle tissue. Protein is an essential macronutrient that is crucial for optimal body function.
Benefits of Choosing Lean Beef Flank
Choosing lean Beef flank over other types of beef cuts can provide several benefits. Firstly, it can help reduce the overall fat content and calorie intake in your diet. Secondly, it is a rich source of nutrients, including Protein, iron, and Vitamin B12. Lastly, lean beef flank has been shown to improve heart health by reducing cholesterol levels and lowering blood pressure.
How to Prepare Cooked Braised Beef Flank
Cooked braised Beef flank is a delicious and easy-to-prepare dish that can be made in a few simple steps. To prepare, season the beef flank with salt and pepper and brown it on all sides in a small amount of oil. Then, add broth, herbs, and spices, cover the pan, and simmer for several hours until the meat is tender and falls apart easily.
Serving Suggestions for Beef Flank
Cooked braised Beef flank can be served in various ways, depending on your preference. It can be served on a bed of rice or mashed potatoes or used as a filling for tacos or sandwiches. It can also be paired with roasted vegetables, salads, or soups for a complete and balanced meal.
The Iron Content in Beef Flank
Beef flank is an excellent source of iron, a mineral that is essential for optimal health. Iron plays a vital role in the production of red blood cells, which carry oxygen throughout the body. A 3-ounce serving of cooked braised beef flank contains 2.7 milligrams of iron or 15% of the daily recommended intake for adults.
Vitamin B Content in Beef Flank
Beef flank is also a rich source of Vitamin B12, a water-soluble vitamin that is essential for brain function and nervous system health. A 3-ounce serving of cooked braised beef flank contains 1.6 micrograms of vitamin B12 or 67% of the daily recommended intake for adults.
Comparative Nutritional Analysis of Beef Flank with Other Cuts of Beef
When compared to other cuts of beef, flank is often considered to be a healthier alternative due to its lower fat content and higher Protein concentration. For example, a 3-ounce serving of cooked braised beef brisket contains 279 Calories and 21 grams of fat, while the same serving size of cooked braised Beef flank contains 183 calories and only 8 grams of fat. Therefore, lean beef flank can be a good option for those looking to maintain a balanced and nutritious diet.
Important Considerations for Cooking Beef Flank
When cooking Beef flank, there are several factors to keep in mind to ensure that it turns out tender and flavorful. Firstly, it is important to let the beef flank rest at room temperature for at least 30 minutes before cooking to ensure even cooking and prevent it from becoming tough. Secondly, braising or slow-cooking is the best method for cooking beef flank as it allows the meat to tenderize and develop flavor slowly over time.
Health Risks of Overconsumption of Beef Flank
While Beef flank can be a healthy and nutritious addition to a balanced diet, overconsumption can have some Health risks. Consuming large quantities of beef flank that is high in saturated fat and Calories can lead to weight gain and increase the risk of developing heart disease, stroke, and other chronic diseases. Therefore, it is essential to consume beef flank in moderation and as part of a balanced diet that is rich in fiber, fruits, and vegetables.
Choose lean beef flank over other types of beef cuts to reduce fat and calorie intake in your diet while still getting all the essential nutrients your body needs.
Frequently Asked Questions About Beef flank
1. What is beef flank?
Beef flank is a lean cut of beef that comes from the abdominal muscles of the cow. It is a popular cut because of its versatility in cooking and its rich, beefy flavor.
2. How should beef flank be cooked?
The best way to cook beef flank is by braising it. This involves searing the meat on all sides in a hot pan and then simmering it in a flavorful liquid over low heat until it is tender and juicy. Other cooking methods, such as grilling or roasting, can also be used but may result in a tougher, chewier meat.
3. Is beef flank a healthy meat option?
Beef flank is a relatively healthy meat option, as it is lean and high in Protein. However, it should still be eaten in moderation as it is also high in Calories and saturated fat.
4. Can beef flank be substituted for other cuts of beef in recipes?
Yes, beef flank can be substituted for other cuts of beef in many recipes. It is particularly well-suited for use in dishes like stir-fries and fajitas, where its lean texture and rich flavor can really shine.
5. How can I tell if beef flank is cooked properly?
The best way to tell if beef flank is cooked properly is by using a meat thermometer to check its internal temperature. The temperature should read 145°F for medium-rare, 160°F for medium, and 170°F for well-done. Another way to test its doneness is by slicing into the meat and checking that the juices run clear.