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MarilynW
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| Posted: March 27 2009 at 12:24pm | IP Logged
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I am trying desperately to boost my iron levels and bought some flank steak - but now I don't know what to do with it!! 
I am hoping to cook it tomorrow - please give me some ideas - do I need to marinate overnight or anything like that?
Thank you
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Marilyn
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Matilda
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Flank steak is notorious for being a tougher cut of meat. An overnight marinade would be best to help tenderize it before cooking, but the other hint is to slice it very thin and at a diagonal when you serve it. Back when we used to eat red meat, I would use flank steak for making stir fry (like a beef and broccoli type dish). Cut it across the grain into thin strips and then cook like stir fry. I use this teriyaki marinade for pork tenderloin and think it would be great on beef too!
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stellamaris
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A great favorite here is teriyaki broiled flank. Marinate your steak for a few hours in soy sauce, a little honey, some fresh grated or powdered ginger, a pressed clove of garlic, and a tablespoon or two of lemon(optional). Cook by broiling about 5-7 minutes per side about 8" from broiler until medium rare (don't cook to well done or it will be very tough). Slice across the grain and serve with brown rice with slivered almonds and some green vegies (we like broccoli). Fyi, you can marinate overnight or just a few hours, and another easy idea is to make up the marinade, put it in a ziploc freezer bags with the steak and freeze it. When you thaw it in the frig, it will marinate, too! I love to use this idea on other marinated meats as well, it's so easy!
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stellamaris
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| Posted: March 27 2009 at 12:39pm | IP Logged
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Marilyn, you might also add some orange wedges, as I think that Vitamin C helps boost iron absorption (if I am correctly recalling!)
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HeatherS
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| Posted: March 27 2009 at 12:40pm | IP Logged
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I don't know if you like Tex-Mex type foods, but I'm a sucker for new recipes & I've made this and everyone seemed to like it, even the littler ones at our house. The leftovers are good too - hot or cold. We've taken the flank steak right off the grill and made the wraps. 
heather
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Matilda
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| Posted: March 27 2009 at 12:43pm | IP Logged
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Heather,
That link isn't working. Could you post the recipe here?
Thanks!
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Charlotte (Matilda)
Mom to four (11, 10, 9 & 5) an even split for now
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MarilynW
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| Posted: March 27 2009 at 12:47pm | IP Logged
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You ladies ROCK! I was standing here feeling tired and cranky after a morning of grocery shopping and literally crying over the flank steak and all the other groceries to be sorted out. And all these quick responses!! I now have the flank steaks divided into 1.5lb - each in a freezer ziploc - using different marinades. Two go in the freezer and one in the fridge for tomorrow. For tomorrow I did an Italiany dressing - figured I would serve with roasted garlic/rosemary red potatoes and green salad?
THANK YOU - just these little bits of advice are such a blessing to one pregnant mama who cannot figure out what to eat right now!!!
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Matilda
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| Posted: March 27 2009 at 12:52pm | IP Logged
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Sounds like you need more than just recipes! How about a hug, too?
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Charlotte (Matilda)
Mom to four (11, 10, 9 & 5) an even split for now
with bookend boys and a double girl sandwich
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Elizabeth
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| Posted: March 27 2009 at 12:57pm | IP Logged
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Marilyn,
scroll down here for our favorite grilled steak salad.
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Elizabeth Foss is no longer a member of this forum. Discussions now reflect the current management & are not necessarily expressions of her book, *Real Learning*, her current work, or her philosophy. (posted by E. Foss, Jan 2011)
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KC in TX
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I make fajitas out flank steak in the crockpot. Rub a mixture of cumin, chili powder, salt, pepper, garlic powder, cayenne pepper. Sear both sides. Put into crockpot for 6-8 hours on low with about a centimeter of water. Tender and wonderful with some pico de gallo.
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HeatherS
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| Posted: March 27 2009 at 1:07pm | IP Logged
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Oops! I guess I need to seek out a link tutorial, lol. :)
Here it is:
Grilled Steak
1-2 pound flank steak, trimmed
2 t. Worcestershire sauce
1/2 t. salt
1/2 t. ground pepper
Make marinade. Let steak set in it for approx. 20 mins. in the fridge. Prep grill & spray w/cooking spray. Grill until desired degree of doneness. Cover & let sit for 10 mins. Slice across the grain (diagonally).
1 c. whole-kernel corn
1/2 c. cilantro
2 T. minced red onion
2 T. lime juice
1 T. olive oil
1/2 t. ground cumin
1/8 t. salt
15 oz. can black beans, rinsed & drained
2-1/4 c. chopped grilled flank steak
6 8" flour tortillas
3/4 c Monterey Jack cheese
Combine 1st 9 ingredients stirring well. Spread 1/3 c. each of flank steak and black bean & corn "salsa" and 2 T. cheese down the center of each tortilla. Roll up (fold up the end, if you can) & wrap in foil to eat chilled later, or eat right away!
We grill in the winter & these are a nice taste of summer grilling for us.
heather
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MelissaClaire
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| Posted: March 27 2009 at 1:12pm | IP Logged
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If I'm short on time I just pour a bunch of soy sauce in the bag and let it sit for a bit.
My favorite is the teriyaki recipe from the Better Homes and Gardens cookbook--I'll try to post it later--and served with grilled pineapple. Yummy!
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JodieLyn
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| Posted: March 27 2009 at 1:17pm | IP Logged
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Heather, you just accidentely doubled the http: part of the url.. it's an easy fix 
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MarilynW
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| Posted: March 27 2009 at 1:18pm | IP Logged
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Thank you again for all the recipes and ideas and hugs I have bookmarked and printed. And I am so pleased as I am starting to get together some prepare ahead meal ideas - hopefully in a couple of weeks I will be able to have a few cooking days and put some meals in the freezer for May when our little one arrives. A lot of these ideas are ideal for freezer or they are quick and easy.
..and I am feeling more rational now.. groceries put away, children made me sit down and have cinnamon sugar Auntie Annie copycat pretzels that they had made, and then my bowl of "easy iron" (frosted mini wheats - as recommended by Molly S.!!!)
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Fuzzy
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Well, I wish I had some ideas for flank steak for you, Marilyn, but I don't. All I have is a mouth that is watering just THINKING about steak on a FRIDAY in LENT! How could you???
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Natalia
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Two Flank Steak recipes we love:
Marinated Flank Steak
1/2 c. honey
1/2 c. soy sauce
1/2 c. red wine
3 garlic cloves pressed
1/2 tsp rosemary crumbled or more if using fresh
1/2 tsp chili powder
1 flank steak (1 1/2p)
Marinate overnight and grill
Marinated Flank Steak II
2/3 c olive oil
1/4 c. lemon juice
2 Tbs cider or red wine vinegar
1 Tbs Worsc. sauce
1 Tbs. soy sauce
1 Tbs.Dijon mustard
1 tsp dried basil
1/2 tsp dried oregano
1/4 tsp dried thyme
1 flank steak (1 1/2 p)
marinated 8 hours or overnight and grill
And I just remember this one Slow cooked flank steak
A big hug to you, Marilyn
Natalia
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anitamarie
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My Mom used to make a stuffing, and roll it and bake it. It was delicious! I wish I had the recipe for it.
Anita
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MarilynW
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| Posted: March 30 2009 at 7:50pm | IP Logged
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Our flank steak (which I grilled on the George Foreman) was yummy on Saturday. Everyone wants it again!
Fuzzy - I am sorry about mentioning it on a Friday - I promise I did not eat it until Saturday.
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anniemm
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If you have a dehydrator or know someone you can borrow one from, my husband has been using flank steak to make homemade beef jerky. He marinades it over night and then dehydrates for several hours.
I am 21 weeks pregnant and CONSTANTLY craving/needing protein and this has become a really easy, quick snack. There isn't all those preservatives, the cost is low, and it is really delicious.
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4Real Forums : Our Lady's Loom, Larder, and Laundry
Topic: What to do with flank steak?
