Flat iron steak comes from the shoulder blade of the animal. It's an extremely tender piece of meat with good marbling that’s ideal for grilling and other hot and fast forms of cooking.
The best ways to cook a flat iron steak.
Sear / Pan-Fry
Because flat iron steaks are tender and speckled with intramuscular fat, they are ideal for grilling. The steaks can also be marinated ahead of time to add extra flavor.
Depending on the thickness of the cut, you may also be able to smoke or reverse sear it. You can give this a try if the steak is at least an inch thick.
A flat iron steak that's 1-inch thick or less should be grilled hot and fast. Preheat your Traeger to 500 degrees Fahrenheit and cook for approximately three minutes on each side until the internal temperature of the steak is 135 degrees for medium-rare.
Thick flat iron steaks are candidates for reverse searing. Preheat your Traeger to 180 degrees and smoke for 45 minutes using the super smoke setting, if possible, until the internal temperature reaches 120 degrees. Remove the steaks and heat your Traeger to 500 degrees. Put the steaks back on the grill for two minutes per side until the internal temperature reaches 135 degrees for medium-rare.
The flat iron is a terrific cut, as tender and flavorful as any steak you can buy. It's ideal for grilling over high heat because the meat is so tender.
Prices for flat iron steak vary wildly. Supermarkets sell it for as low as $5 per pound but sometimes as much as $12. Grass-fed or other specialty producers will charge a little more. Not every supermarket carries flat iron all the time.
The steak is done when the internal temperature reaches 135 degrees for medium-rare. It's best at this temperature because it can overcook easily.
Flat irons, like other tender steaks, are ideal for grilling. Thicker flat irons are good for reverse sear methods. You can slice the steak raw and use it for exceptionally tender stir-fry meat. Or cook it, slice it, and serve it as fajitas.
No, flat iron steak comes from the shoulder blade while bavette, the French term for flank steak, comes from the belly area.
Yes, it can be cooked from frozen if you cook over high heat.
Flat iron steak is not a new type of meat, but it is a new name. Beef researchers identified the infraspinatus muscle (which flat iron is cut from) as the second-most tender on the animal.
Before 2001, when the new name of the cut was introduced, this muscle was sometimes sold whole as a top blade steak. But a large piece of sinew runs down the middle, making for an unpleasant eating experience. The flat iron butchering method eliminates the sinew. This creates a clean, boneless steak similar to a boneless ribeye or New York strip.
The name flat iron is because of the steak's resemblance, in some cuts, to the antique metal irons of the past.
The National Cattlemen's Beef Association identifies the flat iron with UPC number 1166. You may see this number in the UPC code on the beef package label at the supermarket.
According to the USDA, a grilled flat iron steak contains 844 calories, 94.6 grams of protein, and 48.6 grams of fat.
Our grilled flat iron steak gets a quick sear before its sautéed in a delicious sauce. It’s the perfect date night steak that will definitely leave a good impression.
Fajitas the Traeger way, is the only way. We marinade flat iron steak with lime, orange juice, and then sear the steak and veggies. The result is fajita perfection.
Bloody Mary’s aren’t just for breakfast. The delicious beverage tenderizes meat perfectly & imbibes steak with rich flavor. Savor that Bloody Mary flavor any time of day.
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