MINUTE STEAKS

PERFECT FOR SANDWICHES  OR QUICK AND EASY STIR-FRIES, THE MINUTE STEAK MAY NOT POSSESS THE SAME CALIBRE AS ITS SIRLOIN AND SCOTCH FILLET COUNTERPARTS, BUT IT CERTAINLY PACKS IN THE FLAVOUR FOR MINIMUM EFFORT REQUIRED.

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THE CUT

The minute steak can be cut from a variety of muscles but is often from the thick flank. It is cut thinly (about 1 cm) and should be cooked at a high temperature for very little time. 
 

HOW TO COOK

The minute steak needs to be cooked quickly to retain the moisture and avoid going tough and dry. Best cooked in a large frying pan, the minute steak, as the name suggests, needs roughly one minute on either side. Less if you want them rarer.

NUTRIENT COMPOSITION

THICK FLANK, RAW, LEAN (per 100g)
Energy (kJ) 567
Energy (kcal) 135
Protein (g) 21.9
Total Fat (g) 5.4
Saturated Fat (g) 1.9
Polyunsaturated Fat (g) 0.2
Omega 3 (g) 0.099
Monounsaturated Fat (g) 1.9
Cholesterol (mg) 56.2
Sodium (mg) 42
Iron (mg) 1.8
Zinc (mg) 3.5
Vitamin B12 (ug) 1.6
Vitamin D3 (ug) 0.08
25-OH Vitamin D3 (ug) 0.127
Selenium (ug) 1.4
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.
   
diagram thickflank
  • 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)
  • LOW SODIUM (contains less than 120mg/100g)
 

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