Skinny steak sensation: how flat iron steak became the diet-friendly masterpiece
What To Know
- Flat iron steak is a relatively lean cut of beef, with a nutritional profile that compares favorably to other steak cuts.
- Roast the steak in a preheated oven at 400°F for 20-25 minutes, or until the internal temperature reaches 145°F for medium-rare.
- Whether you’re looking for a nutritious meal or a flavorful and satisfying steak, flat iron steak is an excellent choice.
The world of steak can be a confusing maze, with countless cuts and complexities to navigate. One such cut that has garnered attention is the flat iron steak. Known for its tenderness and affordability, the question arises: is flat iron steak lean meat? Delving into the nutritional profile of this popular cut will provide us with the answer.
Nutritional Value of Flat Iron Steak
Flat iron steak is a relatively lean cut of beef, with a nutritional profile that compares favorably to other steak cuts. According to the USDA, a 3-ounce serving of cooked flat iron steak contains:
- Calories: 179
- Fat: 6 grams (2.5 grams saturated)
- Protein: 26 grams
- Iron: 3.1 milligrams (17% of Daily Value)
- Zinc: 5.3 milligrams (35% of Daily Value)
Lean Meat Classification
The USDA defines lean meat as having less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 3.5-ounce serving. Based on this definition, flat iron steak falls into the category of lean meat.
Comparison to Other Steak Cuts
When compared to other popular steak cuts, flat iron steak stands out as a leaner option. For instance, a 3-ounce serving of:
- Rib eye steak: 23 grams of fat (9 grams saturated)
- Strip loin steak: 18 grams of fat (7 grams saturated)
- T-bone steak: 22 grams of fat (9 grams saturated)
Health Benefits of Lean Meat
Consuming lean meat, such as flat iron steak, offers several health benefits:
- Reduced risk of heart disease: Lean meat is low in saturated fat, which can help lower cholesterol levels and reduce the risk of heart disease.
- Improved blood sugar control: Lean meat is a good source of protein, which can help stabilize blood sugar levels.
- Stronger immune system: Lean meat is rich in zinc, an essential nutrient for a healthy immune system.
Cooking Methods for Flat Iron Steak
To maximize the nutritional benefits of flat iron steak, it’s important to cook it using healthy methods:
- Grilling: Grill the steak over medium heat for 5-7 minutes per side, or until the desired doneness is reached.
- Roasting: Roast the steak in a preheated oven at 400°F for 20-25 minutes, or until the internal temperature reaches 145°F for medium-rare.
- Pan-searing: Heat a skillet over medium-high heat and sear the steak for 2-3 minutes per side. Reduce heat and cook for an additional 5-7 minutes, or until the desired doneness is reached.
Summary: Unveiling the Truth
The answer to the question “is flat iron steak lean meat?” is a resounding yes. With its low fat content and high protein content, flat iron steak is a lean meat option that offers numerous health benefits. Whether you’re looking for a nutritious meal or a flavorful and satisfying steak, flat iron steak is an excellent choice.
Top Questions Asked
1. Is flat iron steak a tough cut of meat?
Flat iron steak is generally considered a tender cut of meat, but it can be slightly tougher than other cuts such as filet mignon.
2. What is the best way to tenderize flat iron steak?
Marinating the steak in a flavorful marinade for several hours or overnight can help tenderize it.
3. How can I tell if flat iron steak is done cooking?
Use a meat thermometer to check the internal temperature. For medium-rare, aim for 145°F; for medium, aim for 160°F.
4. What are some good side dishes to serve with flat iron steak?
Roasted vegetables, mashed potatoes, or a simple salad are all great accompaniments to flat iron steak.
5. Can I freeze flat iron steak?
Yes, you can freeze flat iron steak for up to 6 months. Thaw it in the refrigerator before cooking.
