How to Cook Flat Iron Steak Medium Rare: A Complete Guide

Table of Contents

1. Introduction
2. Understanding Flat Iron Steak
3. Preparing for Cooking
4. Cooking Techniques
5. Slicing and Serving
6. FAQs About Cooking Flat Iron Steak
7. Conclusion

Introduction

Imagine coming home after a long day and treating yourself to a restaurant-quality steak dinner right in your kitchen. The sizzling sound of meat hitting a hot pan, the mouthwatering aroma filling your home, and the anticipation of savoring a perfectly cooked flat iron steak—medium rare, of course. Flat iron steak is renowned for its tenderness and rich flavor, making it a favorite among steak lovers.

This blog post will guide you through the entire process of cooking a flat iron steak to medium rare perfection, ensuring you can replicate that restaurant experience at home. You'll learn not only how to prepare and cook your steak but also how to select the right cut, season it effectively, and pair it with delicious sides.

By the end of this post, you will be well-equipped to impress your family or friends with a flawless flat iron steak dinner. We’ll cover everything from preparation to cooking techniques, resting tips, and serving suggestions. So, let’s dive into the world of culinary excellence!

Understanding Flat Iron Steak

What is Flat Iron Steak?

Flat iron steak is a relatively new cut of beef, emerging in the early 2000s. It comes from the shoulder of the cow, specifically the top blade, and is known for its rich marbling and tenderness. The name “flat iron” comes from the cut’s shape, which resembles a traditional flat iron.

The flat iron steak has gained popularity due to its affordability compared to other cuts like ribeye or filet mignon, without sacrificing flavor or tenderness. When cooked properly, flat iron steak is incredibly juicy and flavorful, making it an excellent choice for grilling, pan-searing, or broiling.

Why Cook It Medium Rare?

Cooking flat iron steak to medium rare (about 135°F) is highly recommended. At this temperature, the steak retains its juiciness and tenderness, presenting a beautifully pink center. Cooking it beyond medium rare can lead to a tougher, drier texture, which detracts from the cut's inherent quality.

If you’re curious about the doneness levels of steak, here’s a quick breakdown:

• Rare: 120°F - 125°F (cool red center)
• Medium Rare: 130°F - 135°F (warm red center)
• Medium: 140°F - 145°F (pink center)
• Medium Well: 150°F - 155°F (slightly pink)
• Well Done: 160°F and above (no pink)

Nutritional Benefits

Flat iron steak is not only delicious but also packed with nutrients. A 3-ounce serving typically contains:

• Calories: Approximately 190-220
• Protein: 23 grams
• Fat: 10-12 grams
• Iron: 2-3 mg
• Zinc: About 5 mg

These nutrients contribute to muscle health, immune function, and overall well-being. When sourced from local farms, flat iron steak can be a part of a healthy, balanced diet.

Preparing for Cooking

Selecting the Right Steak

When selecting flat iron steak, look for a cut with good marbling. The marbling consists of thin streaks of fat running through the meat, which helps keep it moist during cooking. Freshness is also crucial, so choose a vibrant red color and avoid any browning or discoloration.

Tools and Ingredients Needed

To cook flat iron steak medium rare, you'll need:

Tools:

• Cast iron skillet or grill
• Tongs
• Meat thermometer
• Cutting board
• Sharp knife

Ingredients:

• 1.5 pounds flat iron steak
• Kosher salt
• Freshly ground black pepper
• Olive oil or another high-heat cooking oil
• Optional: garlic, rosemary, or other herbs for extra flavor

Preparing the Steak

1. Dry the Steak: Use paper towels to pat the steak dry on both sides. This will help achieve a nice sear, as moisture will prevent browning.
2. Season the Steak:
   • Generously sprinkle kosher salt and black pepper on both sides. The salt will help enhance the flavor and create a delicious crust.
   • If you prefer, you can marinate the steak in olive oil, garlic, and herbs for 30 minutes to an hour before cooking. This will add extra flavor to the meat.
3. Bring to Room Temperature: Allow the steak to sit at room temperature for about 30-60 minutes before cooking. This helps it cook evenly.

Cooking Techniques

There are several methods to cook flat iron steak, but here are three popular techniques: grilling, pan-searing, and sous vide.

Grilling Flat Iron Steak

Grilling adds a fantastic smoky flavor to the steak. Follow these steps:

1. Preheat the Grill: Heat your grill to high (about 450°F to 500°F). If you're using charcoal, ensure you have an even layer of hot coals.
2. Oil the Grill Grates: Lightly oil the grates to prevent sticking.
3. Cook the Steak:
   • Place the steak on the grill and close the lid. Cook for about 3-4 minutes without moving it.
   • Flip the steak using tongs and grill for another 3-4 minutes.
4. Check Doneness: Use a meat thermometer to check the internal temperature. Remove the steak when it reaches 130°F for medium rare.
5. Rest the Steak: Transfer the steak to a cutting board, cover loosely with foil, and let it rest for 5-10 minutes. This allows the juices to redistribute.

Pan-Searing Flat Iron Steak

Pan-searing is an excellent method for achieving a crispy crust while keeping the inside tender. Here’s how:

1. Preheat the Skillet: Heat a cast iron skillet over medium-high heat. Allow it to get hot for about 5 minutes.
2. Add Oil: Add a tablespoon of olive oil or another high-heat oil to the pan, ensuring it coats the bottom.
3. Sear the Steak:
   • Place the steak in the skillet and let it sear undisturbed for about 3-4 minutes.
   • Flip the steak and sear the other side for another 3-4 minutes.
4. Check Doneness: Use a meat thermometer to check the steak’s internal temperature. Remove it from the heat when it reaches 130°F for medium rare.
5. Rest the Steak: Transfer to a cutting board, cover loosely with foil, and rest for 5-10 minutes.

Sous Vide Flat Iron Steak

Sous vide is a precise cooking method that ensures perfectly cooked steak every time. Here’s how to do it:

1. Preheat the Sous Vide: Set your sous vide machine to 129°F for medium rare.
2. Season and Seal: Season the steak with salt and pepper, then vacuum seal it in a bag.
3. Cook Sous Vide: Submerge the sealed steak in the water bath and cook for 1-4 hours.
4. Sear for Flavor: Once cooked, remove the steak from the bag and pat it dry. Sear it in a hot skillet for 1-2 minutes per side to create a crust.
5. Rest the Steak: Allow it to rest for a few minutes before slicing.

Slicing and Serving

Slicing the Steak

Slicing flat iron steak correctly is crucial for achieving tenderness. Always cut against the grain, which means slicing perpendicular to the direction of the muscle fibers. This shortens the fibers, making each bite easier to chew.

Serving Suggestions

Flat iron steak pairs beautifully with a variety of sides. Consider these delicious options:

• Garlic Mashed Potatoes: Creamy and buttery, these potatoes complement the rich flavor of the steak.
• Roasted Vegetables: Caramelized Brussels sprouts or asparagus add a touch of freshness.
• Salads: A light arugula salad dressed with lemon vinaigrette provides a nice contrast.
• Sauces: Drizzle with chimichurri, garlic herb butter, or a red wine reduction for an extra flavor boost.

FAQs About Cooking Flat Iron Steak

What is the best way to season flat iron steak?

The best way to season flat iron steak is simply with kosher salt and freshly ground black pepper. You can also add herbs like rosemary or garlic for extra flavor.

Can I cook flat iron steak in the oven?

Yes, you can cook flat iron steak in the oven. Preheat your oven to broil and cook for 5-7 minutes per side, checking for doneness with a meat thermometer.

How do I know when my flat iron steak is done?

The best way to know when your flat iron steak is done is to use a meat thermometer. For medium rare, aim for an internal temperature of 130°F.

Should I let my steak rest?

Absolutely! Letting your steak rest for 5-10 minutes after cooking allows the juices to redistribute, resulting in a juicier and more flavorful steak.

Can I use a different cut of beef for this recipe?

Yes, while flat iron steak is ideal, you can substitute it with cuts like flank steak or skirt steak. Just adjust cooking times as needed.

How do I store leftover flat iron steak?

Store leftover flat iron steak in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave.

Conclusion

Cooking a flat iron steak medium rare is a rewarding and delicious endeavor. With the right preparation, cooking techniques, and serving suggestions, you can create an exceptional dining experience at home. Remember to choose quality ingredients, season generously, and allow your steak to rest for optimal flavor and tenderness.

Now that you are equipped with all the knowledge and techniques, it’s time to gather your ingredients, fire up your grill or skillet, and enjoy a melt-in-your-mouth flat iron steak dinner. And if you're looking for fresh, premium beef delivered right to your door, explore the offerings from Land and Sea Delivery to elevate your home cooking experience.

Happy cooking!