medium-well flank steak
When we first decided to make the change to primal eating we weren’t big steak eaters. Every time we bought steaks to cook at home in the past it was a pretty much a disaster. We tried oven broiling, grilling, and pan searing- no matter the method they turned out dry, chewy, and curled up around the edges. Although I ate them all anyway, they weren’t exactly my idea of an enjoyable main course. After a few of these experiences we came to understand that we just weren’t meant to enjoy steaks at home. So fast forward to a week into primal living and a trip to our local Costco and of course it made perfect sense to me to buy 10lbs of flank steak. I was reminded of all the other times I’d tried to make steak, and that flank steak isn’t the easiest type of steak to cook, and that 10lbs is a lot of flank steak for two people to enjoy. And then we walked out of Costco with an armful of steak.
After some searching around the internet and in our cookbooks for tips on cooking flank steak, this is the method that we came up with that actually produces a pretty decent result (also, in case you’re wondering we cut up all that steak into two person portions, foodsaver-ed them and froze them):
1) One or two nights before put take the steak out of the freezer and put in in the fridge to defrost
2) When the steak is defrosted, make a marinade using olive oil, salt, pepper and any other spices you like.
I used a cumin/coriander blend with a little cayenne and it turned out well. You could also go for more of a “taco seasoning” blend (garlic powder, onion powder, chili powder, and a tiny bit of paprika). The first time I tried this I minced up some garlic and added it in, but I wouldn’t recommend this because it will be cooked at such high heat and any garlic left on the steak during cooking will burn and taste bitter.
Marinate the steak in fridge for at least a few hours.
1) Preheat the oven to 375 and take the steak out of the fridge
2) When the oven is preheated, heat an oven safe pan over high heat and sear both sides of the steak. This will smoke a lot, so if you have a smoke detector annoyingly close to your stove you might want to open the window or turn your vent hood up to high
steak in the oven
3) When both sides have a good sear put the whole thing in the oven for a few minutes. When the inside temperature reaches 140 its rare, 145 for medium rare and 150 for medium. (don’t cook it any more than this)
4) Take the steak out the oven and let it rest on a cutting board under some foil for at least 5 minutes before slicing across the grain
There is a little carry over cooking that takes place under the foil so if you really want a medium rare steak you should remove it from the heat a little before 145. We have a thermometer that’s oven safe so I stick into the thickest part of the meat after it’s seared and before I pop it in the oven. Every time I’ve made this so far we’ve had leftovers that I took to work the next day and ate cold over a salad.