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| Ingredients | How to cook flat iron steak

How to cook flat iron steak

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 deliciously tender steak is so versatile served with salad or seasonal vegetables of your choice.

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 that are lean, juicy, and flavoursome.

How to cook

Best cooking methods – Pan-fry, BBQ

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.

Nutritional information

Summary:
  • Good source of Protein
  • Good source of Vitamin B12, and Zinc
  • Source of Iron
  • Low Sodium
Nutrient Composition:
  • Energy: 611kJ
  • Energy: 145kcal
  • Protein: 20.9g
  • Total Fat: 7.0g
  • Saturated Fat: 2.5g
  • Polyunsaturated Fat: 2.4g
  • Omega 3: 0.093g
  • Monounsaturated Fat: 2.8g
  • Cholesterol: 53.9mg
  • Sodium: 4mg
  • Iron: 1.6mg
  • Zinc: 2.8mg
  • Vitamin B12: 0.7ug
  • Vitamin D3: 0.19ug
  • 25-OH Vitamin D3: 0.134ug
  • Selenium: 3.0ug

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. 

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