Ground Beef Flank
Bos taurusClinical Encyclopedia
Ground beef flank is a flavorful cut of meat that is versatile in cooking and rich in protein. It is commonly used in various dishes such as burgers, meatballs, and tacos.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Ground beef flank can be cooked by grilling, sautéing, or baking. Ensure it reaches an internal temperature of 160°F (71°C) for safety.
Smart Selection & Storage
Choose ground beef flank that is bright red in color with minimal browning. Look for meat with a fine texture and avoid any that has an off smell.
Store in the refrigerator for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator before cooking.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Supports muscle energy and performance.
May help in fat loss and muscle gain.
"Ground beef flank is often considered a healthier option compared to other ground meats due to its lower fat content."
Myths vs Realities
Healthy Recipes
Zesty Ground Beef Flank Tacos
These zesty tacos are made with lean ground beef flank and packed with fresh vegetables, offering a healthy twist on a classic favorite.
- 1 lb ground beef flank
- 8 corn tortillas
- 1 cup diced tomatoes
- 1 cup shredded lettuce
- 1/2 cup diced onions
- 1 avocado, sliced
- 1 lime, juiced
- 1 tsp chili powder
- Salt and pepper to taste
- 1. In a skillet, cook the ground beef flank over medium heat until browned, seasoning with chili powder, salt, and pepper.
- 2. Warm the corn tortillas in a separate pan until soft.
- 3. Assemble the tacos by filling each tortilla with beef, tomatoes, lettuce, onions, and avocado, then drizzle with lime juice.
Ground Beef Flank Stir-Fry with Broccoli
This quick stir-fry combines ground beef flank with vibrant broccoli and bell peppers for a nutritious and satisfying meal.
- 1 lb ground beef flank
- 2 cups broccoli florets
- 1 bell pepper, sliced
- 2 cloves garlic, minced
- 2 tbsp soy sauce
- 1 tbsp olive oil
- 1 tsp ginger, grated
- Salt and pepper to taste
- 1. Heat olive oil in a large pan over medium-high heat, then add garlic and ginger, cooking until fragrant.
- 2. Add the ground beef flank and cook until browned, then stir in broccoli and bell pepper.
- 3. Pour in soy sauce, stir-fry for another 5 minutes, and season with salt and pepper before serving.
Ground Beef Flank Stuffed Bell Peppers
These colorful stuffed bell peppers are filled with a savory mixture of ground beef flank, quinoa, and spices, making for a nutritious and filling dish.
- 4 bell peppers, halved and seeded
- 1 lb ground beef flank
- 1 cup cooked quinoa
- 1 can diced tomatoes
- 1 tsp Italian seasoning
- 1/2 cup shredded cheese
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a skillet, cook the ground beef flank until browned, then stir in quinoa, tomatoes, Italian seasoning, salt, and pepper.
- 3. Stuff each bell pepper half with the beef mixture, top with cheese, and bake for 25-30 minutes until the peppers are tender.
Ground Beef Flank Lettuce Wraps
These fresh lettuce wraps are a low-carb alternative, filled with seasoned ground beef flank and topped with crunchy vegetables.
- 1 lb ground beef flank
- 1 head of butter lettuce
- 1 carrot, shredded
- 1 cucumber, sliced
- 2 tbsp hoisin sauce
- 1 tbsp sesame oil
- Chopped cilantro for garnish
- 1. In a skillet, heat sesame oil and cook the ground beef flank until browned, then stir in hoisin sauce.
- 2. Wash and separate the lettuce leaves to use as wraps.
- 3. Fill each lettuce leaf with beef, top with carrot, cucumber, and cilantro, then serve immediately.
Savory Ground Beef Flank and Sweet Potato Skillet
This one-pan meal features ground beef flank and sweet potatoes, sautéed together for a hearty and healthy dinner option.
- 1 lb ground beef flank
- 2 medium sweet potatoes, diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp paprika
- 1 tbsp olive oil
- Salt and pepper to taste
- 1. Heat olive oil in a large skillet over medium heat, then add onion and garlic, cooking until softened.
- 2. Add diced sweet potatoes and cook for 10 minutes until tender, then stir in ground beef flank and paprika.
- 3. Cook until the beef is browned and cooked through, seasoning with salt and pepper before serving.
Ground Beef Flank Quinoa Bowl
This nutritious quinoa bowl is topped with seasoned ground beef flank, fresh veggies, and a zesty dressing for a complete meal.
- 1 lb ground beef flank
- 1 cup quinoa, cooked
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup feta cheese
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
- 1. In a skillet, cook the ground beef flank until browned, seasoning with salt and pepper.
- 2. In a bowl, combine cooked quinoa, tomatoes, cucumber, and feta cheese.
- 3. Top the quinoa mixture with the beef, drizzle with olive oil and lemon juice, and serve.
Ground Beef Flank and Spinach Stuffed Mushrooms
These delicious stuffed mushrooms are filled with a mixture of ground beef flank and spinach, making for a healthy appetizer or snack.
- 1 lb ground beef flank
- 12 large portobello mushrooms, stems removed
- 2 cups fresh spinach, chopped
- 1/2 cup cream cheese
- 1/2 cup breadcrumbs
- 1 tsp garlic powder
- Salt and pepper to taste
- 1. Preheat the oven to 350°F (175°C).
- 2. In a skillet, cook the ground beef flank until browned, then add spinach and cook until wilted.
- 3. Mix in cream cheese, breadcrumbs, garlic powder, salt, and pepper, then stuff each mushroom cap with the mixture and bake for 20 minutes.
Ground Beef Flank Chili
This hearty chili combines ground beef flank with beans, tomatoes, and spices, creating a warm and comforting dish that’s also healthy.
- 1 lb ground beef flank
- 1 can kidney beans, drained
- 1 can black beans, drained
- 1 can diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 tbsp chili powder
- Salt and pepper to taste
- 1. In a large pot, sauté onion and garlic until softened, then add ground beef flank and cook until browned.
- 2. Stir in beans, diced tomatoes, chili powder, salt, and pepper, then simmer for 30 minutes.
- 3. Serve hot, garnished with fresh herbs if desired.
Ground Beef Flank and Vegetable Skewers
These colorful skewers feature ground beef flank mixed with herbs and spices, grilled alongside fresh vegetables for a healthy meal.
- 1 lb ground beef flank
- 1 zucchini, sliced
- 1 bell pepper, cubed
- 1 red onion, cubed
- 2 tbsp olive oil
- 1 tsp oregano
- Salt and pepper to taste
- 1. Preheat the grill to medium-high heat.
- 2. In a bowl, mix ground beef flank with oregano, salt, and pepper, then form into small meatballs.
- 3. Thread meatballs and vegetables onto skewers, brush with olive oil, and grill for about 10-12 minutes, turning occasionally, until cooked through.
Ground Beef Flank and Cauliflower Rice Bowl
This low-carb bowl features seasoned ground beef flank served over cauliflower rice, topped with fresh vegetables and a drizzle of sauce.
- 1 lb ground beef flank
- 1 head cauliflower, riced
- 1 cup bell peppers, diced
- 1/4 cup soy sauce
- 1 tbsp sesame oil
- Salt and pepper to taste
- 1. In a skillet, cook the ground beef flank until browned, seasoning with salt and pepper.
- 2. In another pan, sauté riced cauliflower until tender, then add bell peppers and cook for a few more minutes.
- 3. Serve the beef over the cauliflower rice, drizzled with soy sauce and sesame oil.
Frequently Asked Questions (FAQ)
What is ground beef flank?
Ground beef flank is a type of minced meat made from the flank cut of beef, known for its flavor and versatility.
How should I store ground beef flank?
Store ground beef flank in the refrigerator for up to 2 days or freeze it for longer storage.
What is the best way to cook ground beef flank?
Ground beef flank can be cooked in various ways, including grilling, frying, or baking, ensuring it reaches an internal temperature of 160°F.
Is ground beef flank healthy?
Yes, it is a good source of protein and essential nutrients, but should be consumed in moderation due to its saturated fat content.
Can I substitute ground beef flank in recipes?
Yes, you can substitute it with other ground meats, but the flavor and fat content may vary.
What dishes can I make with ground beef flank?
You can make burgers, meatballs, tacos, and chili with ground beef flank.
How can I tell if ground beef flank is spoiled?
Look for changes in color, texture, and smell; if it has an off odor or is slimy, it should be discarded.
What is the nutritional value of ground beef flank?
Ground beef flank is high in protein, providing essential vitamins and minerals, including B vitamins and iron.