Easy, few ingredient way to prepare flank steak?

[kirstny]

We usually grill it, but seeing as it's Dec in Mn, the grill ain't gonna happen.

And, sadly, I don't have a broiling pan.

Suggestions?

[Petro]

We usually grill it, but seeing as it's Dec in Mn, the grill ain't gonna happen.

And, sadly, I don't have a broiling pan.

Suggestions?

Do you not have a fry pan even? if you have a fry pan you can do it in that, I do that...get the pan really hot, sprinkle salt and seasoning on steak and quick sear each side

Or go out and buy a George Forman grill, you can get the small one at walmart for $20

[Cara]

Do you not have a fry pan even? if you have a fry pan you can do it in that, I do that...get the pan really hot, sprinkle salt and seasoning on steak and quick sear each side

Or go out and buy a George Forman grill, you can get the small one at walmart for $20

:yeahthat: I use my cast iron skillet for searing steaks. :yum:

[fluteangel]

:ditto: add salt and pepper. Perfect :)

[mcv]

I like to marinate it for an hour or so in soy sauce, lime juice and green onion. :yum: Broil or sear in a cast iron pan.

[Cindy Day]

You can also bake it which heats up your kitchen too. :thumb:

I got the following tip from Jen quite a while back:

Put in glass baking dish, top it with lots of salsa, pepper, spices of choice, Worcestershire sauce, and minced garlic.
The key to making it so tender: the salsa- the acids in the tomatoes tenderize the meat beyond belief, it will melt in your mouth! It takes about 1-2 hours to bake depending on thickness, etc. make sure its cover, baste it once or twice if you can.

[TriciaE]

You can also bake it which heats up your kitchen too. :thumb:

I got the following tip from Jen quite a while back:

Put in glass baking dish, top it with lots of salsa, pepper, spices of choice, Worcestershire sauce, and minced garlic.
The key to making it so tender: the salsa- the acids in the tomatoes tenderize the meat beyond belief, it will melt in your mouth! It takes about 1-2 hours to bake depending on thickness, etc. make sure its cover, baste it once or twice if you can.

What temperature would you use if you're going to cook it that long?

I heard a tip once about searing your steak in a cast iron skillet and then transfer to the oven to finish cooking. Not sure how long or at what temperature though...
haven't tried it yet.

[kirstny]

:yeahthat: I use my cast iron skillet for searing steaks. :yum:

Does it stay quite rare that way? Like medium-rare?

I don't mind some pink, but not crazy about full-on rare.

[Petro]

Well...I like my steak really rare...like barely cooked...but if you want it more cooked just turn the heat down a bit and leave it on longer

[kirstny]

Thanks for the ideas!

I actually remembered that I had this: http://www.cuisinart.com/catalog/product.php?product_id=295&item_id=397&cat_id=341

Put it on there with some olive oil and seasoning. Yum!

[Petro]

Thanks for the ideas!

I actually remembered that I had this: http://www.cuisinart.com/catalog/product.php?product_id=295&item_id=397&cat_id=341

Put it on there with some olive oil and seasoning. Yum!

Great, glad you found a solution....on a side note (and I'm probably going to get yelled at for even mentioning this) but you should really not cook with high heat, ESPECIALLY grill, with olive oil....Olive oil is a fairly fragile oil and is oxidized by high heat cooking

[Cathie]

Great, glad you found a solution....on a side note (and I'm probably going to get yelled at for even mentioning this) but you should really not cook with high heat, ESPECIALLY grill, with olive oil....Olive oil is a fairly fragile oil and is oxidized by high heat cooking

Laura, isn't coconut oil better to cook with. I think it's more stable?

[Petro]

Laura, isn't coconut oil better to cook with. I think it's more stable?

Yes...things like coconut oil, butter...any saturated fat would be much better to cook with...I only cook with coconut oil

[kirstny]

Great, glad you found a solution....on a side note (and I'm probably going to get yelled at for even mentioning this) but you should really not cook with high heat, ESPECIALLY grill, with olive oil....Olive oil is a fairly fragile oil and is oxidized by high heat cooking

Ok, ignorant question: Why is oxidized a bad thing? What exactly does it mean? I've heard this, but don't really know what it is..
:scratch:

[fluteangel]

they turn into trans fat when they come into contact with heat like that, that's why really you should only cook with organic butter (not margarine) or coconut oil - saturated fat makes it more stable, like petro said. Those other oil are great to eat, just not for cooking or baking.

[Cindy Day]

What temperature would you use if you're going to cook it that long?

I heard a tip once about searing your steak in a cast iron skillet and then transfer to the oven to finish cooking. Not sure how long or at what temperature though...
haven't tried it yet.

I think I just did it on 375. I checked it after an hour but it depends on how thick the cut is on how long it takes to fall apart or be tender enough for you.

[Inatic]

Yes...things like coconut oil, butter...any saturated fat would be much better to cook with...I only cook with coconut oil

i wish i liked the taste of it but those far i havent found a brand i like. WHich one do you use?

[mackie]

I got the following tip from Jen quite a while back:

Put in glass baking dish, top it with lots of salsa, pepper, spices of choice, Worcestershire sauce, and minced garlic.
The key to making it so tender: the salsa- the acids in the tomatoes tenderize the meat beyond belief, it will melt in your mouth! It takes about 1-2 hours to bake depending on thickness, etc. make sure its cover, baste it once or twice if you can.:yum:

[Cathie]

i wish i liked the taste of it but those far i havent found a brand i like. WHich one do you use?

I use Nature's Way efa gold organic coconut oil

http://i403.photobucket.com/albums/pp118/cathie622/NWY-15673-m-1.jpg

[Petro]

i wish i liked the taste of it but those far i havent found a brand i like. WHich one do you use?

I really like nutiva organic extra virgin. Jarrows is also good. Make sure you get unrefined, I think it tastes alot better

Kristyn...as far as oxidized oils goes....basically when an oil is 'oxidized' it changes it's configuration- Olive oil is not as bad as other oils, since olive oil is monounsaturated vs polyunsaturated, there is only one double bond subject to oxidation, however it is still not optimal....

Here is a good abstract....

http://www3.interscience.wiley.com/journal/119078555/abstract?CRETRY=1&SRETRY=0

if you pubmed search 'oxidized oils' you can find alot more

Hope that helps

[Inatic]

i'll try that one. I like it on its own but to cook say eggs or something in it, not so much. I think the very first brand i had was The tropical traditions one. Was definitley unrefined.
I believe the ones with little to no taste are refined?

Cathie that is the one i currently have too.

What do you both cook with Co oil?

[SBT]

I throw mine on the foreman for just a few minutes with a little bit of soy sauce, garlic powder and sea salt!! Yum!!

[Cathie]

What do you both cook with Co oil?

Pretty much whenever I need an oil. I'll use it to when I bake my "souffles" or make my pancakes. I don't taste any difference and I don't like coconut at all.

[TriciaE]

Is coconut oil considered "on plan?"

[Petro]

Is coconut oil considered "on plan?"

It is on my plan:cheat:

[Inatic]

Is coconut oil considered "on plan?"

it is an acceptable sub.