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| Ingredients | How to cook hanger steak

How to cook hanger steak

Hanger steak can be a bit difficult to find as there is only one steak per animal. It’s not the most tender of steaks so needs to be cooked carefully but its robust flavour makes up for its lack of tenderness. It gets its name as it hangs from the last rib attached to the diaphragm of the animal, near the kidneys which gives it an intense offaly flavour.

The cut

Hanger steak resembles flank steak in texture and flavour. The long membrane that runs through the centre is removed before eating which results in long narrow strips of meat ready to fry in a pan or braise in a casserole.

How to cook

Best cooking methods – Pan-fry, Casserole

To ensure the most tender hanger steak, it is best to marinate and cook quickly over high heat and serve rare or medium-rare. Another cooking method to get the best out of this steak is braising the meat low and slow in a tasty casserole.

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: 47mg
  • 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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