1. THE PROTEIN
Flank comes from the underside of the cow in an area called the drop loin. This unsung cut is a steak lover’s prize: deeply meaty and tender if cooked right. Although the cut does have some fat, it’s relatively lean compared with, say, a rib eye. Flanks take well to marinating and quick cooking, especially on the braai.
Buy it Most prepackaged grocery store flank steaks weigh between 650g and 1,1 kilograms and come trimmed of most of their fat, gristle and silver skin. Look for a cut that’s nicely marbled, with intramuscular streaks of white. That fat will help flavour the meat as it cooks.
SEARED FLANK STEAK WITH GREEN LIGHTNING SAUCE
You’ll want to braai this cut of beef to rosy, juicy medium-rare. That’s because overcooking flank steak will turn your meal into a jaw-endurance challenge. Flash-sear the flank and then smother thin slices with a simple fresh-from-the-herb-garden sauce.
WHAT YOU'LL NEED
● 1 900g flank steak
● 1 cup fresh parsley, finely chopped
● 1 cup fresh coriander, finely chopped
● 1/4 cup fresh chives, finely chopped
● 2 tbsp fresh oregano, finely chopped
● 3 garlic cloves, finely chopped
● Juice and zest from 1 lime
● Big pinch crushed red-pepper flakes
● 1/4 cup olive oil, plus more for brushing
➤ Remove the flank steak from the fridge and let it come to room temperature as you get your braai to a high heat. In a medium bowl, combine the parsley, coriander, chives, oregano, garlic, lime juice and zest, redpepper flakes and olive oil. Salt and pepper to taste.
➤ Brush the steak with olive oil and season with salt and pepper on both sides. Transfer the steak to the braai and sear, about 8 minutes per side for medium-rare. Move the steak to a cutting board and let it rest at least 5 minutes before slicing against the grain and serving with the sauce.
UPGRADE IT
You can make this meal even more delicious with any one of the steps that follow. You can even do all three (show-off).
If you have...
5 min. Halve 1 or 2 fresh lemonsm flick out any exposed seeds, and pop them on your braai grate while your steak cooks. High heat takes a bit of the bite out of citrus yet preserves its bright flavours. Squeeze the slightly smoky juice over the sliced steak.
10 min. Before you slap the grilled steak on the cutting board, dress the board itself. Add a squiggle of good olive oil and some more fresh herbs. Scatter some flaky sea salt. THen let the steak rest in this melange of goodness.
4 hr. Flank steaks do well with marinades, but don't feel like you have to go all out. SOme olive oil, smashe garlic clove3s and a few sprigs of fresh herbs - plus salt and pepper - are all you need. Marinate in a zip seal bag for at least 4 hours, but if you have 8, even better.
Per serving: 1 426 kJ, 32g protein, 2g carbs (0g fibre), 22g fat
2. THE FIBRE
KALE, CHERRY TOMATO AND CHICKPEA SALAD
Makes 4 servings
In a bowl, combine 2 (400g) cans chickpeas – rinsed and drained, 1 medium minced shallot, 1½ cups halved mixed-colour cherry tomatoes, 1½ cups baby kale, 1 Tbsp olive oil and 1 Tbsp whitewine vinegar. Salt and pepper to taste. Allow to sit 30 minutes before serving.
Per serving: 1 075 kJ, 11g protein, 43g carbs (11g fibre), 5g fat
RASPBERRY, BLUEBERRY AND WHEAT KERNEL SALAD
Makes 4 servings
Cook 1 cup of wheat kernels according to package instructions. Drain and allow to cool to room temperature. Transfer to a bowl and mix with 1 cup raspberries, 1 cup blueberries, ¼ cup mint (finely chopped), 2 Tbsp roasted sunflower kernels, 1 Tbsp good balsamic vinegar and 1 Tbsp olive oil. Salt and pepper to taste.
Per serving: 1 113 kJ, 9g protein, 44g carbs (10g fibre), 8g fat
0 Comments