Flank steak

Pat it dry, sear it in a very hot pan or on a hot grill for about 3–5 minutes per side, then rest it for 5–10 minutes. Slice thinly across the grain; cutting along the long muscle fibres makes it chewy.

For a juicy medium-rare steak, aim for about 54–57 °C in the centre, then rest it before slicing. If you prefer it well done, cook it longer, but flank steak becomes firmer as it cooks.

A short marinade adds flavour: use oil, garlic, citrus juice or vinegar, and herbs for 30 minutes to a few hours in the fridge. Avoid leaving it in a strongly acidic marinade overnight, which can make the surface soft and mealy.

It is often grilled whole and sliced for fajitas, tacos or steak salads, and works well in stir-fries. For fajitas, cook strips quickly over high heat with sliced peppers and onions.

Look for the direction of the visible muscle fibres, then cut across them into thin strips, ideally at a slight angle. This shortens the fibres and makes each bite easier to chew.

A 100 g portion provides 28 g of protein. Since it is a dense cut, a steak can provide a substantial amount in a modest serving.

Flank steak is leaner than thin skirt and bottom sirloin beef, which has 25.7 g of fat per 100 g compared with 8.5 g in flank steak. Both are best cooked quickly over high heat and sliced across the grain.

Keep raw flank steak covered in the coldest part of the fridge and cook it within a few days of purchase. Freeze it tightly wrapped if you will not use it in time; thaw it in the fridge, not on the worktop.