Friday, January 3, 2014

Beef Flank Steak using Sous Vide Cooking Technique



Serves 4

Hands-on time: 15 minutes

Sous vide cooking time: 8 to 24 hours


1½ to 2 pounds (24 to 32 oz/700 to 907 g) beef flank steak

salt and pepper to taste

1 tablespoon butter, lard, or rendered bacon fat (optional)

high-smoke-point oil (grape seed, peanut, vegetable, lard)


1) Fill and pre-heat the water oven to your preferred degree of doneness for steak: 120°F (49°C) for rare; 134°F (56.5°C) for medium-rare; 140°F (60°C) for medium; 150°F (65.5°C) for medium-well.

a) Rinse the meat and pat dry.

b) Season to taste with salt and pepper.

2) Put the steak (and fat, if using) into a cooking pouch and vacuum seal. (Or cut the steak into smaller serving sizes, vacuum seal in separate pouches, and arrange the pouches in a rack to separate them in the water bath.)

3) Submerge the pouch in the water bath and let simmer for at least 8 hours and up to 24 hours.

a) If not using right away, quick chill.

b) Remove the steak from the pouch and pat dry. Reserve the liquid stock for another use, if desired.

4) Pour enough oil into a heavy skillet to cover the bottom, and heat on high until it just begins to smoke.

a) Sear the steak until it’s nicely browned (about 30 to 40 seconds per side).

b) Serve with your choice of vegetables, starch, or salad.

Calorie Counter:

Beef, Flank
Separable Lean Only, Trimmed To 0" Fat, Choice, Cooked, Broiled

B- Grade

165 Calories

Nutrition Facts

Serving Size 3 oz (85 g)
Per Serving
% Daily Value
Calories 165

Calories from Fat 64

Total Fat 7.1g
Saturated Fat 2.9g
Polyunsaturated Fat 0.3g

Monounsaturated Fat 2.8g

Cholesterol 47mg
Sodium 48mg
Carbohydrates 0.0g
Dietary Fiber 0.0g
Sugars 0.0g

Protein 23.6g

Vitamin A 0% · Vitamin C 0%
Calcium 1% · Iron 9%

Want to preserve your food longer while retaining its freshness and its full nutritional value. Try the tested food vacuum sealing system... read it now at Food Vacuum Sealer Reviews. Happy cooking...! ;-)

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