THICK FLANK STEAK

 

 

 

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PAN FRY


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BARBECUE

THICK FLANK STEAK IS ALSO COMMONLY KNOWN AS A TOP RUMP AND IS USUALLY SOLD AS A BONELESS JOINT WHICH IS BEST CUT INTO STEAKS.  YOU CAN ASK YOUR BUTCHER TO CUT INTO STEAKS OR SLICE YOURSELF WITH A SHARP KNIFE.  THESE STEAKS ARE PERFECT FOR THE BBQ OR PAN AND ARE A DELICIOUS STEAK WITH AN EXCELLENT TEXTURE BUT NEED TO BE CAREFULLY COOKED TO REMAIN TENDER. 

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THE CUT

Thick flank steak or top rump is sourced from the rear of the animal and is similar to cuts from the surrounding area such as topside and silverside.  It is a lean boneless cut of meat and usually comes with a thin layer of fat attached to the side which helps with the cooking process.  
 

HOW TO COOK

This cut of beef usually comes prepared as a whole piece of beef and is best cut into steaks.  To ensure the steaks are served tender, it is ideal to quickly fry in a hot pan and serve medium rare.  Serve with your favourite roasted or steamed vegetables. 

NUTRIENT COMPOSITION

RUMP, RAW, LEAN (per 100g)
Energy (kJ) 589
Energy (kcal) 140
Protein (g) 21.7
Total Fat (g) 6.1
Saturated Fat (g) 2.0
Polyunsaturated Fat (g) 0.3
Omega 3 (g) 0.106
Monounsaturated Fat (g) 2.0
Cholesterol (mg) 54.9
Sodium (mg) 49
Iron (mg) 2.3
Zinc (mg) 3.5
Vitamin B12 (ug) 2.1
Vitamin D3 (ug) 0.09
25-OH Vitamin D3 (ug) 0.097
Selenium (ug) 1.5
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 SKIRTSTEAK
  • 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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