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| Ingredients | How to cook thick flank steak

How to cook thick flank steak

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.

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

Best cooking methods – Pan Fry, BBQ

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.

Nutritional information

Summary:
  • Good source of Protein
  • Good source of Vitamin B12, Niacin (Vitamin B3), Zinc, and Phosphorus
  • Source of Iron, Vitamin B6, Riboflavin (Vitamin B2), and Pantothenic Acid (Vitamin B5)
  • Low Sodium
Nutrient Composition:

Rump, Raw, Lean (100g)

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

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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