Quick Oven Flank Steak and 3 Easy Meals for Leftovers
Quick Oven Flank Steak
This post is a collaboration with Beef. It’s What’s for Dinner. managed by NCBA, a contractor to the Beef Checkoff. I received compensation, but all opinions are my own.
Where did the summer go? I know I saw this every year, but this seemed like the quickest yet! And now we’re back in school mode full swing with my kids starting 5th and 9th grade and me starting my 15th year of teaching culinary and nutrition classes at our local community college. While that transition back is always a little tough, I really love getting back to consistent routines and schedules, and this usually means I need to step up my meal planning from our laid-back summer. And, when it comes to meal planning, I’m a big fan of things that I can cook and then use again later in the week — like this Oven Flank Steak!
Flank steak is one of my favorite cuts of lean beef to cook because it has cooks quickly in the oven or the grill and has a great flavor that requires minimal seasoning. It also opens itself up to any assortment of sides, and I’ll usually pair it with roasted broccoli or a salad, along with complex carb like brown rice or roasted sweet potato wedges. Another reason I regularly plan flank steak in our menus — and why you’ll find me preparing it at the start of the week and making extra — is so I can keep leftovers on hand in the fridge to use as a lean protein for quick meals.
Here are a few of my favorite quick meals to toss together using Quick Oven Flank Steak:
Steak Salad with Corn & Avocado
Cheesy Steak & Spinach Quesadillas
Mediterranean Steak & Quinoa Bowl
This approach to cooking and meal planning during the school year allows me to throw together other lunch meals for the office or a dinner for one of the kids when they get home late. And it’s what saves me from feeling the need to get takeout when schedules change or I’m feeling too tired to get in the kitchen. Check out the Quick Oven Flank Steak recipe is below, followed with directions for making all three of the quick meals above using leftovers.
QUICK OVEN FLANK STEAK
SERVES 4 to 6
Minimal seasoning is all you need, and I like to use a coarse garlic powder (or one that’s not as finely ground) to combine with salt and pepper for a seasoning that I can gently rub into the scoring on the steak. For additional flavor, substitute 1 to 2 tablespoons of a steak seasoning spice blend in place of the garlic powder, salt, and pepper. Refrigerate extra steak in an airtight container for up to 5 days. Reheat in the microwave when ready to eat.
INGREDIENTS
1 beef Flank Steak (1 to 1 ½ pounds)
1 to 2 teaspoons granulated garlic powder
¾ tsp kosher salt
½ tsp freshly ground black pepper
1. Preheat broiler or grill. Place the steak on a cutting board and score, cutting in (but not through) steak going diagonally against grain. Sprinkle both sides of the steak with the spice blend and place on a broiler pan.
2. Broil steak 3 inches from heat source for 10 minutes, turning halfway through cooking, for medium-rare (145°F) doneness or grill steak, covered 10 minutes (over medium heat on preheated gas grill), turning halfway through.
3. Let steak stand 5 minutes before slicing into thin strips.
Cook's Tip:
Cook time is based on a 1-inch-thick flank steak. If using a larger steak, increase broil time on both sides by 1 to 2 minutes, or until desired degree of doneness.
Nutrition information per serving (4 oz raw/ 3 oz cooked) of lean flank steak: 164 Calories; 6 g Total Fat (2.5 g Saturated Fat); 69 mg Cholesterol; 294 mg Sodium; 0 g Total Carbohydrate; 0 g Dietary Fiber; 0 g Total Sugars; 26 g Protein; 0 g Added Sugars
Quick Meal Ideas Using Leftover Quick Oven Flank Steak
Steak Salad with Corn & Avocado
Place 3 cups of chopped romaine or other leafy greens on a plate on in a large bowl. Top lettuce with 1/3 cup corn kernels; 6 cherry tomatoes, halved; ½ cup diced avocado; 2 to 3 red onion slices, halved; and 3 ounces of Quick Oven Flank Steak, warmed. Drizzle with 2 tablespoons of red wine vinaigrette. Serves 1.
Nutrition information: 435 Calories; 23 g Total Fat (5 g Saturated Fat); 69 mg Cholesterol; 534 mg Sodium; 32 g Total Carbohydrate; 11 g Dietary Fiber; 14 g Total Sugars; 31 g Protein; 1 g Added Sugars
CHEESY STEAK & SPINACH QUESADILLAS
Heat 1 teaspoon of olive oil in a small skillet over medium-high heat. Sauté 2 cups of torn spinach for 1 minute or until wilted. Remove the spinach from the skillet. Lightly coat one side of a corn tortilla with cooking spray. Place in the skillet, sprayed side down. Top with wilted spinach, 1/3 cup 2% shredded Mexican cheese blend; and 3 ounces of Quick Oven Flank Steak, warmed and cut into bite-size pieces. Top with a second tortilla. Lightly coat the top with cooking spray. Cook 2 to 3 minutes or until the bottom tortilla is golden brown. Carefully flip and cook 2 minutes or until the other side is lightly browned and cheese is melted. Remove from heat, cut, and serve while still warm with salsa. Serves 1.
Nutrition information: 452 Calories; 20 g Total Fat (7 g Saturated Fat); 90 mg Cholesterol; 667 mg Sodium; 28 g Total Carbohydrate; 6 g Dietary Fiber; 1 g Total Sugars; 39 g Protein; 1 g Added Sugars
MEDITERRANEAN STEAK & QUINOA BOWL
Place 2 to 3 cups of arugula or other leafy green in a large bowl. Combine 6 cherry tomatoes, halved, 1/3 cup diced cucumber, ¼ cup canned drained chickpeas, and 2 tablespoons olive oil vinaigrette in a small bowl; stir well. Top the arugula with the tomato mixture; ½ cup hot cooked quinoa; 3 ounces of Quick Oven Flank Steak, warmed. If desired, sprinkle with feta cheese serve with additional vinaigrette. Serves 1.
Nutrition information: 470 Calories; 20 g Total Fat (5 g Saturated Fat); 77 mg Cholesterol; 574 mg Sodium; 36 g Total Carbohydrate; 8 g Dietary Fiber; 7 g Total Sugars; 36 g Protein; 0 g Added Sugars