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| Ingredients | How to cook minute steaks

How to cook 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.

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

Best cooking methods – Pan Fry, BBQ, Stir Fry

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.

Nutritional information

Summary:
  • Good source of Protein
  • Good source of Vitamin B12
  • Good source of Zinc
  • Source of Iron
  • Low Sodium
Nutrient Composition:

Thick Flank, Raw, Lean (per 100g)

  • Energy: 567kJ
  • Energy: 135kcal
  • Protein: 21.9g
  • Total Fat: 5.4g
  • Saturated Fat: 1.9g
  • Polyunsaturated Fat: 0.2g
  • Omega 3: 0.099g
  • Monounsaturated Fat: 1.9g
  • Cholesterol: 56.2mg
  • Sodium: 42mg
  • Iron: 1.8mg
  • Zinc: 3.5mg
  • Vitamin B12: 1.6ug
  • Vitamin D3: 0.08ug
  • 25-OH Vitamin D3: 0.127ug
  • Selenium: 1.4ug

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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