Flat Iron Steak
Flat iron steak, also known as butler's steak or oyster blade steak, is a flavorful and relatively tender cut of beef derived from the shoulder of the animal, specifically the top blade muscle. This cut is prized for its rich, beefy flavor and generally good marbling, offering a more budget-friendly alternative to other premium steaks. Flat iron steak is characterized by its uniform thickness and rectangular shape, making it ideal for even cooking. When properly prepared, flat iron steak delivers a satisfying eating experience, balancing tenderness and a robust, savory taste. It is often praised for its tenderness to the point it is almost as tender as filet mignon.
Common Uses
- Grilled flat iron steak: Grilling brings out the best in flat iron steak, imparting a smoky char and allowing the natural flavors to shine. Marinating before grilling can further enhance tenderness and flavor. Sear each side for 3-4 minutes for medium-rare. - Pan-seared flat iron steak: A cast-iron skillet or heavy-bottomed pan is perfect for searing flat iron steak to create a delicious crust. Sear the steak over high heat, then reduce the heat and finish cooking to the desired doneness. Adding butter, garlic and herbs toward the end of the cooking process can take the flavor to a higher level. - Stir-fried flat iron steak: Thinly sliced flat iron steak is an excellent addition to stir-fries. Its robust flavor pairs well with Asian-inspired sauces and vegetables. Ensure the meat is thinly sliced against the grain for optimal tenderness. - Flat iron steak tacos or fajitas: Grill or pan-sear flat iron steak and then thinly slice it to use in tacos or fajitas. The beefy flavor of flat iron steak complements the flavors of the toppings and seasonings in these dishes. It's a delicious and crowd-pleasing option. - Flat iron steak salads: Cooked and sliced flat iron steak can be used in hearty salads, adding protein and rich flavor. Pair it with fresh greens, vegetables, and a flavorful dressing for a complete and satisfying meal. - Roasted flat iron steak: Roasting is another excellent option. Pre-sear the steak in a pan or on the grill for a rich flavor, then place it in a preheated oven at 400 F until it reaches the desired internal temperature.
Nutrition (per serving)
Nutrition (per serving)
Calories
143.0kcal (7.15%)
Protein
25.9g (51.8%)
Carbs
0.0g
Sugars
0.0g
Healthy Fat
1.9g
Unhealthy Fat
1.9g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
143.0kcal (7.15%)
Protein
25.9g (51.8%)
Carbs
0.0g
Sugars
0.0g
Healthy Fat
1.9g
Unhealthy Fat
1.9g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Excellent source of lean protein, essential for muscle building and repair.
- Rich in iron, supporting healthy red blood cell production and energy levels.
- Provides zinc, crucial for immune function and wound healing.
- Contains B vitamins like B12, vital for nerve function and brain health.
- Offers creatine, beneficial for muscle energy and performance.
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Storage Tips
Flat iron steak is best stored in the refrigerator at temperatures below 40°F (4°C). Wrap it tightly in plastic wrap or butcher paper, then place it in a sealed container or zip-top bag. Use within 3-5 days for optimal quality. For longer storage, freeze the steak wrapped tightly to prevent freezer burn; it can be stored frozen for up to 6-12 months. Thaw in the refrigerator before cooking.
