THICK FLANK

SOMETIMES OFTEN REFERRED TO AS A 'MINI ROAST' THE THICK FLANK IS THE PERFECT CHOICE FOR A ROAST FOR SMALLER NUMBERS.

Knuckle 330x330

THE CUT

The thick flank is a plump, boneless cut with a medium tender, lean, fine grain. To achieve maximum flavour and texture, the thick flank is best seared then roasted. The whole thick flank, about 350g to 400g forms a neat shape to cut across the grain into steaks making it a more versatile cut that can be used for an excellent small roast or sliced to make neat schnitzels.
 

HOW TO COOK

Remove the thick flanks from the refrigerator about 30 minutes before cooking. Pat dry with a paper towel before frying as wet meat will not brown well.

To roast, brown the thick flanks over a high heat in a heavy-based pan with a little oil. Finish cooking in a preheated oven at 190°C for 15 - 20 minutes. Remove from oven and cover with foil resting in a warm place before carving across the grain.

NUTRIENT COMPOSITION

RUMP, RAW, LEAN (per 100g)
Energy (kJ) 505
Energy (kcal) 120
Protein (g) 21.7
Total Fat (g) 3.8
Saturated Fat (g) 1.3
Polyunsaturated Fat (g) 0.3
Omega 3 (g) 0.133
Monounsaturated Fat (g) 1.0
Cholesterol (mg) 65.3
Sodium (mg) 82
Iron (mg) 1.5
Zinc (mg) 3.3
Vitamin B12 (ug) 2.1
Vitamin D3 (ug) 0.02
25-OH Vitamin D3 (ug) 0.109
Selenium (ug) 4.4
Consider nutrition information of other ingredients added while cooking.
Source: The Concentration of Selected Nutrients in New Zealand Beef and Lamb Cuts and Offal Items, 2nd edition. Massey University, May 2013.
 
thickflankdiagram
 
  • LOW SATURATED FAT (less than 1.5g/100g)  
  • LOW SODIUM (contains less than 120mg/100g)
  • EXCELLENT SOURCE OF PROTEIN (contains at least 10g/serve)    
  • EXCELLENT SOURCE OF VITAMIN B12 (contains at least 25% of the recommended daily intake for adults 
  • EXCELLENT SOURCE OF ZINC (contains at least 25% of the recommended daily intake for adults)
  • SOURCE OF IRON (contains at least 10% of the recommended daily intake for adults)
 

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