As part of our January healthy eating plan we are trying to eat very lean cuts of meat. Flank steak is one of those options but I haven't often prepared it; all I knew was to not over cook it and to slice it on the diagonal. I even had to go to two stores to find it since the butcher at the first said he didn't carry it any more because he couldn't sell it. Interestingly, the person at the meat counter at the second store said that although she couldn't tell me how to cook it, people had been buying it a lot lately.
I quickly found a recipe in my favourite Anne Lindsay cook book and she said to grill or broil the steak for about 5 minutes per side. Unfortunately, after marinating the meat in a teriyaki mix all day, our bar-b-que refused to light. I decided to give broiling a try. A broil pan is usually included with every range and even though there has been one sitting in the oven of each house we've lived in, they never looked like they have ever been used, mine included.
I fished out the manual for my Whirlpool and found a good explanatory section on broiling. It's always a good idea to check the instructions because there was detailed information about the rack position (use #4, second from the top), preparing the pan itself (don't add foil to top part but feel free to line the drip pan), setting for the burner (high or low, in my case, and when to use which), and even whether the door should be left ajar (as my old range used to require) or closed (as this model suggests).
I followed everything accordingly and in about 12 minutes my broiled, marinated flank steak was done. I sliced it against the grain on the diagonal in very thin portions and it looked perfectly cooked. I did put the slices back in the oven for a minute while I served the vegetables and even for that amount of time with the oven off it cooked just a wee bit more. The flavour was very great and the meat wasn't tough at all. I think the key tips are not over cooking and the thin, even slicing. I only prepared half the steak (the butcher wouldn't cut it in two for me so I had to buy the whole thing) and put the other half in a zip lock with a dash of marinade and into the freezer for another meal.
Broiling was a quick and easy way to cook the meat and I might just experiment more with this method. I'll have to do a bit of research and see what I come up with. I'll share any good results.