Alberta Flank Steak

Alberta Flank Steak is a delicious beef dish known for its tenderness and flavor. While it may not be a historically significant dish, it’s a popular choice in Alberta, Canada, and is enjoyed by many due to its simplicity and taste.

Components:

1. Flank Steak: The main ingredient, which is a lean and flavorful cut of beef.
2. Marinade: Typically, a marinade is prepared using ingredients like soy sauce, olive oil, garlic, herbs, and spices to enhance the flavor and tenderness of the steak.

Steps to Prepare Alberta Flank Steak:

1. Marinating:

   • Start by preparing the marinade. In a bowl, combine soy sauce, olive oil, minced garlic, herbs (such as rosemary or thyme), crushed black pepper, and a pinch of salt.
   • Place the flank steak in a shallow dish and pour the marinade over it.
   • Cover the dish and refrigerate it for at least 2 hours, or ideally overnight. This allows the flavors to penetrate the meat and tenderize it.

2. Grilling:

   • Preheat your grill to medium-high heat (around 400°F or 200°C).
   • Remove the flank steak from the marinade and let it come to room temperature for about 30 minutes.
   • Grill the steak for about 4-6 minutes per side for medium-rare, or adjust the cooking time according to your desired level of doneness. It’s essential not to overcook flank steak, as it can become tough.

3. Resting:

   • After grilling, remove the steak from the grill and let it rest for about 5-10 minutes. This allows the juices to redistribute, keeping the steak moist and flavorful.

4. Slicing:

   • Slice the Alberta Flank Steak thinly against the grain. This is crucial for ensuring tenderness.

5. Serving:

   • Serve the sliced steak with your favorite side dishes. It pairs well with salads, roasted vegetables, or even a fresh chimichurri sauce for added flavor.

Preparation Time:
The total preparation time for Alberta Flank Steak can vary, but it typically takes around 2 hours for marinating and 10-15 minutes for grilling, plus resting time. So, you can expect to spend approximately 2.5 to 2.75 hours from start to finish.

Enjoy your Alberta Flank Steak with its rich flavor and tender texture, and don’t forget to pair it with your favorite wine or beverage for a delightful dining experience!

Certainly, here are the nutrition facts and some health information for Alberta Flank Steak:

Nutrition Facts (Approximate values for a 3-ounce or 85-gram serving of cooked Alberta Flank Steak):

• Calories: 160-180 kcal
• Protein: 25-30 grams
• Total Fat: 6-9 grams
  • Saturated Fat: 2-3 grams
  • Monounsaturated Fat: 3-4 grams
  • Polyunsaturated Fat: 0.5-1 gram
• Cholesterol: 35-40 milligrams
• Sodium: 50-60 milligrams
• Iron: 2-3 milligrams
• Zinc: 3-4 milligrams
• Vitamin B12: 1-2 micrograms

Health Information:

1. Protein Source: Alberta Flank Steak is a great source of high-quality protein, which is essential for muscle growth and repair.

2. Low in Calories: It is relatively low in calories, making it a suitable choice for those looking to manage their calorie intake.

3. Low in Carbohydrates: Flank steak is virtually carbohydrate-free, which can be beneficial for low-carb or keto diets.

4. Rich in Vitamins and Minerals: It provides essential nutrients like iron, zinc, and vitamin B12, which are important for maintaining healthy blood, immune function, and neurological health.

5. Moderate Fat Content: While it does contain fat, it’s not excessively high. Moreover, it contains monounsaturated fats, which are considered heart-healthy.

6. Watch Sodium: Be mindful of the sodium content, especially if you have dietary restrictions or high blood pressure. You can reduce the sodium by choosing a lower-sodium marinade or seasoning.

7. Lean Choice: Flank steak is considered a lean cut of beef, which means it has less saturated fat compared to fattier cuts like ribeye or T-bone steak.

8. Portion Control: Keep in mind that portion size matters. Stick to recommended serving sizes to maintain a balanced diet.

Remember that the actual nutritional content may vary based on factors such as the cut of meat, marinade ingredients, and cooking methods. It’s also important to balance your diet with a variety of foods to ensure you get a wide range of nutrients. Enjoy Alberta Flank Steak as part of a well-rounded and healthy meal.