breast cancer awareness
Healthnotes Index:

Flank Steak

Flank Steak: Main Image

Preparation, Uses, & Tips

Flank steak can be broiled or grilled if it is marinated first. Marinades are seasoned liquids containing tenderizing ingredients, either acidic foods such as lemon juice, wine, vinegar, and tomato juice, or natural tenderizers such as pineapple, papaya, or ginger. Place the flank steak in an acid-resistant container, add marinade (1/4 to 1/2 cup [59.1–118.3ml] for each 1 to 2 pounds [0.45–0.90 kg] of meat), and turn to make sure the marinade touches all surfaces. Cover, and marinate in the refrigerator for several hours or overnight. Marinades can used to baste meat while cooking or make a sauce. However, once the marinades have come in contact with raw meat, never consume them unless they have been thoroughly cooked so that all microorganisms are destroyed.


Place marinated flank steak on a broiling pan 2 to 3 inches (5–7.6cm) from the heat source. Leave the oven door open, and broil 6 to 7 minutes on each side for medium rare, 9 minutes on each side for medium. Avoid overcooking, as it makes flank steak become tough.


Place marinated flank steak directly over the heat source and cook, uncovered, over medium heat for 17 to 21 minutes, turning once during cooking.

Stuff and bake

Prepare the stuffing mixture and lay the flank steak flat on a work surface. Spread stuffing over the surface of the steak, then roll up the meat as if it were a jelly roll. Tie every 2 inches (5cm) with cotton string. Place in a baking pan and bake at 350°F (177°C) for 40 minutes. Cool slightly before slicing.


Heat a skillet over medium-high heat, add oil, and brown steak on both sides. Add cooking liquid and seasonings. Reduce heat and simmer until tender, 1 1/4 to 1 3/4 hours.

Copyright © 2016 Healthnotes, Inc. All rights reserved.

Learn more about Healthnotes, the company.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2016.

Email Exclusives - Sign up to receive amazing deals via email:

Please note that does not process orders from Friday evening to Saturday evening.

The products and the claims made about specific products on or through this site have not been evaluated by or the United States Food and Drug Administration and are not approved to diagnose, treat, cure or prevent disease. The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.

© 1999-2015 Kosher Vitamins Express. All Rights Reserved.

Report a bug on