FLAT IRON STEAK

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BARBECUE


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PAN FRY

FLAT IRON STEAK IS EXCEEDINGLY TENDER AND RETAINS ITS JUICINESS THROUGH THE COOKING PROCESS.  IT HAS RECENTLY BECOME POPULAR AS AN ALTERNATIVE STEAK TO COOK INSTEAD OF SCOTCH FILLET OR SIRLOIN STEAK.   AS ALWAYS A DELICIOUS TENDER STEAK IS SO VERSATILE SERVED WITH SALAD OR SEASONAL VEGETABLES OF YOUR CHOICE. 

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THE CUT

The flat iron steak is a wide long and flat piece of meat, as the name suggests.  It is taken from the oyster blade which is a muscle that sits below the shoulder blade, bisected by a long line of connective tissue.  Flat iron steaks have this tissue removed together with all the silverskin from the oyster blade resulting in two steaks which are lean, juicy and flavoursome.  
 

HOW TO COOK

Preheat a pan or barbeque over a moderately high heat.  Season the steaks with salt and pepper and grill for 3-4 minutes on each side or until cooked to your liking.  Remember to rest for 5 minutes after cooking to allow the juices to redistribute through the meat.  

NUTRIENT COMPOSITION

SIRLOIN, RAW, LEAN (per 100g)
Energy (kJ) 611
Energy (kcal) 145
Protein (g) 20.9
Total Fat (g) 7.0
Saturated Fat (g) 2.5
Polyunsaturated Fat (g) 2.4
Omega 3 (g) 0.093
Monounsaturated Fat (g) 2.8
Cholesterol (mg) 53.9
Sodium (mg) 47
Iron (mg) 1.6
Zinc (mg) 2.8
Vitamin B12 (ug) 0.7
Vitamin D3 (ug) 0.19
25-OH Vitamin D3 (ug) 0.134
Selenium (ug) 3.0
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 BLADE
  • 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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BEEF + LAMB NEW ZEALAND

PO BOX 33 648
TAKAPUNA, AUCKLAND, NEW ZEALAND
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