This post contains affiliate links. Click here to see what that means! That being said, we only promote authors, products, and services that we use ourselves and wholeheartedly stand by. To learn more about how we earn money here on Autoimmune Wellness, head on over to our Promotional Policy.
That being said, we only promote authors, products, and services that we use ourselves and wholeheartedly stand by. To learn more about how we earn money here on Autoimmune Wellness, head on over to our Promotional Policy.
Flank steak is delicious and packs a very beefy flavor even compared to other cuts, it is also pretty lean. Flank and skirt steak are from a similar part of the beef, though they perform different jobs. Flank and skirt steak differ in the orientation of the muscle fibers and the amount of connective tissue and fat; flank is long and lean while skirt tends to have a webbed appearance with more fat to trim off.
Flank and skirt steak are interchangeable in most recipes, I typically go for a flank steak because there is less to trim away and its easier to find because my local rancher tends to sell out of skirt steak first simply due to its popularity. With both it’s imperative to cook and cut them correctly or you will have a disappointingly tough piece of meat on your hands, both are ideal for medium-rare to medium-well cooking preferences.
Flank steak is best cooked one of two ways; long and low or fast and hot. I don’t typically have the attention span for a fast sear and I like that I can prepare my side dishes while the steak comes to temperature in a low oven or sous vide. This recipe utilizes the former in what is commonly referred to as reverse sear; the seasoned steak is cooked to desired temperature in a low oven, then grilled or seared in a hot pan. It’s a great way to meal prep too as you can pre-cook the protein ahead of time and do the sear step when you’re ready to eat it.
- 2 pound flank steak, cut in half the long way if its more than 4-5 inches wide
- 2 teaspoons sea salt
- 3-4 cloves of garlic, minced (or 2 teaspoons dried minced garlic)
- 1 tablespoon olive oil
- ½ bunch flat leaf parsley
- ½ cup packed basil leaves
- 1 medium shallot, roughly chopped
- 1 teaspoon salt
- ¼ cup red wine or apple cider vinegar
- 2 tablespoons olive oil
- Place the steak(s) on a rimmed baking sheet, lightly oil both sides then season with salt and garlic. Set aside while oven preheats to 250 degrees F.
- Bake the steak(s) for approximately 30-45 minutes until the internal temperature reaches your preference, (145 F medium-rare to 165 F medium-well).
- Remove from the oven and allow a few minutes for the steak to rest, meanwhile heat a skillet or grill VERY hot.
- Sear or grill the steaks on both sides.
- Remove steak from skillet or grill and cut against the grain on a slight diagonal bias for the most tender and juicy steak strips.
- While the steak is in the oven, combine all sauce ingredients in the work bowl of food processor and pulse until everything is finely minced and combined or puree all the way until smooth if you prefer a smoother texture.
- Spoon over grilled steak, chicken or fish and grilled vegetables.