Cast Iron Flank Steak
User Reviews
5.0
12 reviews
Excellent
-
Prep Time
22 mins
-
Cook Time
22 mins
-
Total Time
30 mins
-
Servings
4
-
Calories
436 kcal
-
Course
Main Course, Dinner
-
Cuisine
American
Cast Iron Flank Steak
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A simple tender flank steak recipe that cooks in a cast iron skillet.
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Ingredients
- 1 1/2 pounds flank steak
- 1/3 cup extra virgin olive oil
- 1/4 cup Worcestershire sauce
- 1/4 cup red wine vinegar
- 1 1/2 tablespoons honey
- 1 tablespoon minced garlic
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon dried thyme leaves
- 1/4 teaspoon crushed red pepper flakes (optional)
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Instructions
- Use a sharp knife to carefully cut shallow cuts into the steak, in the direction of the grain (little knife pokes). Flip the steak and repeat on the other side.
- Add olive oil, Worcestershire sauce, vinegar, honey, garlic, salt, pepper, thyme and roasted red pepper flakes (if using) to a plastic zipped top bag, seal and shake until well combined. Place the steak in the bag and seal it, removing as much air as possible. Massage the marinade into the meat, then marinate at least 20 minutes at room temperature, or overnight in the fridge.
- If marinating longer than 30 minutes, place the steak in the fridge covered. Remove the steak from the refrigerator 30 minutes before cooking, and allow it to sit at room temperature. Remove the steak from the bag and discard the marinade.
- Heat a large cast iron frying pan on high heat. Press the steak into the hot pan, searing it for 2 to 4 minutes on each side until well browned and cooked to your desired temperature. 120°F for very rare, 125°F for rare, or 130°F for medium rare, 135°F for medium. (Flank steak should be served rare or medium rare to keep it from drying out.)
- Transfer the steak to a cutting board, tent it with foil, and allow it to rest for 10 minutes before slicing thinly across the grain and serving as desired.
Notes
- Storage: Store leftover steak in an airtight container in the refrigerator for up to 3 days.
Nutrition Information
Show Details
Calories
436kcal
(22%)
Carbohydrates
11g
(4%)
Protein
37g
(74%)
Fat
27g
(42%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
2g
Monounsaturated Fat
16g
Cholesterol
102mg
(34%)
Sodium
899mg
(37%)
Potassium
743mg
(21%)
Fiber
0.2g
(1%)
Sugar
8g
(16%)
Vitamin A
57IU
(1%)
Vitamin C
3mg
(3%)
Calcium
64mg
(6%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 436 kcal
% Daily Value*
| Calories | 436kcal | 22% |
| Carbohydrates | 11g | 4% |
| Protein | 37g | 74% |
| Fat | 27g | 42% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 16g | 80% |
| Cholesterol | 102mg | 34% |
| Sodium | 899mg | 37% |
| Potassium | 743mg | 16% |
| Fiber | 0.2g | 1% |
| Sugar | 8g | 16% |
| Vitamin A | 57IU | 1% |
| Vitamin C | 3mg | 3% |
| Calcium | 64mg | 6% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
12 reviews
Excellent
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