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Roasted Beef Flank
Meats
Nutri-ScoreA

Roasted Beef Flank

Bos taurus

Clinical Encyclopedia

Roasted beef flank is a flavorful cut of meat known for its tenderness and rich taste, making it a popular choice for various culinary applications.

Scientific NameBos taurus
Region of OriginUnited States
Popular Comparisons:
Roasted Beef Flank VS AbaloneRoasted Beef Flank VS Alligator TailRoasted Beef Flank VS Alligator Tail MeatRoasted Beef Flank VS Fried Alligator Tail MeatRoasted Beef Flank VS Alpaca Loin SteakRoasted Beef Flank VS Spicy Andouille Sausage

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories250 kcal
Water
60%
Fiber0g
Total43.0g
Protein
26g(60%)
Fats
17g(40%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓High in protein, roasted beef flank supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in essential vitamins and minerals, including B vitamins and iron, which are crucial for energy metabolism and oxygen transport in the body.
✓Contains healthy fats that can contribute to satiety and overall nutritional balance when consumed in moderation.
✓Versatile in cooking, it can be grilled, roasted, or braised, allowing for a variety of delicious meal preparations.

Possible Risks & Side Effects

!Excessive consumption of red meat, including beef, has been linked to an increased risk of certain chronic diseases, such as heart disease and colorectal cancer.
!Individuals with specific dietary restrictions or conditions, such as gout, may need to limit their intake of red meat due to its purine content.

How to Prepare & Consume

Best enjoyed when marinated and grilled or roasted to medium-rare for optimal tenderness. Allow to rest before slicing against the grain.

Smart Selection & Storage

How to Select

Choose beef flank that is bright red with minimal marbling; avoid any cuts that appear brown or have a strong odor.

How to Store

Store raw beef flank in the refrigerator for up to 3-5 days or freeze for longer storage. Cooked beef can be stored in the refrigerator for up to 3-4 days.

Myths vs Realities

MythRed meat is bad for everyone.+
RealityModerate consumption of red meat can be part of a balanced diet for most people, providing essential nutrients.
MythAll fats in meat are unhealthy.+
RealityWhile some fats can be unhealthy, beef also contains beneficial fats that can support overall health when consumed in moderation.
MythCooking meat well done is the only safe way to eat it.+
RealityAs long as meat is sourced from reputable suppliers and handled properly, medium-rare is safe and retains more nutrients.

Healthy Recipes

Herb-Crusted Roasted Beef Flank with Quinoa Salad

This flavorful herb-crusted roasted beef flank is paired with a refreshing quinoa salad, making it a perfect healthy meal.

Ingredients
  • 1.5 lbs beef flank steak
  • 2 tablespoons olive oil
  • 1 tablespoon fresh rosemary, chopped
  • 1 tablespoon fresh thyme, chopped
  • 1 teaspoon garlic powder
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • Juice of 1 lemon
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Rub the beef flank with olive oil, herbs, garlic powder, salt, and pepper, then roast for 25-30 minutes.
  3. 3. Cook quinoa in vegetable broth, fluff with a fork, and mix with tomatoes, cucumber, and lemon juice before serving with sliced beef.

Spicy Asian Roasted Beef Flank Tacos

These spicy Asian-inspired tacos feature roasted beef flank, fresh vegetables, and a zesty sauce, all wrapped in whole wheat tortillas.

Ingredients
  • 1.5 lbs beef flank steak
  • 2 tablespoons soy sauce
  • 1 tablespoon sriracha
  • 1 tablespoon honey
  • 1 teaspoon grated ginger
  • 1 cup shredded cabbage
  • 1 carrot, julienned
  • 4 whole wheat tortillas
  • Fresh cilantro for garnish
Instructions
  1. 1. Marinate the beef flank in soy sauce, sriracha, honey, and ginger for at least 30 minutes.
  2. 2. Roast the marinated beef at 400°F (200°C) for 25-30 minutes, then let it rest before slicing.
  3. 3. Serve the sliced beef in tortillas topped with cabbage, carrot, and cilantro.

Mediterranean Roasted Beef Flank with Roasted Vegetables

Enjoy a Mediterranean twist with this roasted beef flank served alongside a colorful array of roasted vegetables.

Ingredients
  • 1.5 lbs beef flank steak
  • 2 tablespoons olive oil
  • 1 teaspoon oregano
  • 1 teaspoon paprika
  • 1 zucchini, sliced
  • 1 bell pepper, chopped
  • 1 red onion, cut into wedges
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 425°F (220°C).
  2. 2. Rub the beef flank with olive oil, oregano, paprika, salt, and pepper, then roast for 30-35 minutes.
  3. 3. Toss vegetables in olive oil, salt, and pepper, roast alongside the beef for the last 20 minutes, and serve together.

Roasted Beef Flank with Chimichurri Sauce

This juicy roasted beef flank is topped with a vibrant chimichurri sauce, adding a burst of flavor and freshness.

Ingredients
  • 1.5 lbs beef flank steak
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1 cup fresh parsley
  • 1/2 cup fresh cilantro
  • 2 cloves garlic
  • 1/4 cup red wine vinegar
  • 1/2 teaspoon red pepper flakes
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Season the beef flank with olive oil, salt, and pepper, then roast for 25-30 minutes.
  3. 3. Blend chimichurri ingredients until smooth, serve over sliced beef.

Roasted Beef Flank with Sweet Potato Mash

Savor the rich flavors of roasted beef flank paired with creamy sweet potato mash for a comforting and nutritious meal.

Ingredients
  • 1.5 lbs beef flank steak
  • 2 tablespoons olive oil
  • 2 large sweet potatoes
  • 1 tablespoon butter
  • Salt and pepper to taste
  • 1 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Rub the beef flank with olive oil, salt, and pepper, then roast for 25-30 minutes.
  3. 3. Boil sweet potatoes until tender, mash with butter, salt, pepper, and cinnamon, and serve with sliced beef.

Roasted Beef Flank and Avocado Salad

This vibrant salad features roasted beef flank, creamy avocado, and a tangy dressing for a nutritious and satisfying meal.

Ingredients
  • 1.5 lbs beef flank steak
  • 2 tablespoons olive oil
  • 1 avocado, diced
  • 4 cups mixed greens
  • 1/2 red onion, thinly sliced
  • 1/4 cup balsamic vinegar
  • 1 tablespoon Dijon mustard
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Season the beef flank with olive oil, salt, and pepper, then roast for 25-30 minutes.
  3. 3. Toss mixed greens, avocado, onion, and dressing, serve topped with sliced beef.

Roasted Beef Flank with Garlic Mashed Cauliflower

This low-carb dish features tender roasted beef flank served with creamy garlic mashed cauliflower for a healthy twist.

Ingredients
  • 1.5 lbs beef flank steak
  • 2 tablespoons olive oil
  • 1 head cauliflower, chopped
  • 2 cloves garlic
  • 1/4 cup Greek yogurt
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Rub the beef flank with olive oil, salt, and pepper, then roast for 25-30 minutes.
  3. 3. Steam cauliflower and garlic until tender, blend with yogurt, salt, and pepper, serve with sliced beef.

Roasted Beef Flank with Mango Salsa

Brighten up your meal with roasted beef flank topped with a fresh mango salsa, adding a tropical flair.

Ingredients
  • 1.5 lbs beef flank steak
  • 2 tablespoons olive oil
  • 1 ripe mango, diced
  • 1/2 red onion, diced
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Season the beef flank with olive oil, salt, and pepper, then roast for 25-30 minutes.
  3. 3. Mix mango, onion, jalapeño, lime juice, and salt, serve over sliced beef.

Roasted Beef Flank with Spicy Lentil Stew

This hearty dish combines roasted beef flank with a spicy lentil stew, creating a filling and nutritious meal.

Ingredients
  • 1.5 lbs beef flank steak
  • 2 tablespoons olive oil
  • 1 cup lentils
  • 4 cups vegetable broth
  • 1 onion, diced
  • 2 carrots, diced
  • 1 tablespoon curry powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Rub the beef flank with olive oil, salt, and pepper, then roast for 25-30 minutes.
  3. 3. Cook lentils with broth, onion, carrots, and curry powder until tender, serve with sliced beef.

Roasted Beef Flank with Brussels Sprouts and Apples

This unique dish features roasted beef flank served with caramelized Brussels sprouts and apples for a delightful flavor combination.

Ingredients
  • 1.5 lbs beef flank steak
  • 2 tablespoons olive oil
  • 1 lb Brussels sprouts, halved
  • 2 apples, sliced
  • 1 tablespoon honey
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Season the beef flank with olive oil, salt, and pepper, then roast for 25-30 minutes.
  3. 3. Toss Brussels sprouts and apples with honey, roast alongside beef for the last 20 minutes, and serve together.

Frequently Asked Questions (FAQ)

What is the best way to cook beef flank?

The best way to cook beef flank is to marinate it and then grill or roast it to medium-rare for optimal tenderness.

How do I know when beef flank is done?

Use a meat thermometer; beef flank is done when it reaches an internal temperature of 130-135°F (54-57°C) for medium-rare.

Can I freeze roasted beef flank?

Yes, you can freeze roasted beef flank. Wrap it tightly in plastic wrap and then in aluminum foil to prevent freezer burn.

What are some good marinades for beef flank?

Good marinades for beef flank include soy sauce, garlic, ginger, and citrus juices, which help tenderize the meat.

How long should I let beef flank rest after cooking?

Let beef flank rest for at least 10 minutes after cooking to allow the juices to redistribute.

Is beef flank healthy?

In moderation, beef flank can be part of a healthy diet, providing high-quality protein and essential nutrients.

What is the difference between flank steak and skirt steak?

Flank steak is cut from the abdominal muscles, while skirt steak comes from the diaphragm area; both are flavorful but have different textures.

How should I slice beef flank?

Always slice beef flank against the grain to ensure tenderness.

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Comparisons
Roasted Beef Flank vs Abalone Roasted Beef Flank vs Alligator Tail Roasted Beef Flank vs Alligator Tail Meat
Nutrients
Protein in Roasted Beef Flank Calories in Roasted Beef Flank Vitamin-c in Roasted Beef Flank Magnesium in Roasted Beef Flank
Featured Guides
Health Benefits of Roasted Beef Flank Healthy Recipes with Roasted Beef Flank