This year Great British Beef Week is all about championing the role of beef within a healthy and balanced diet and the benefits of using thin cuts for a quick-to-cook meal packed full of protein, iron, vitamins and minerals.
To mark the event I am cooking a different dish every night this week using our own beef.
On day two of the event I thought I’d cook a dish using a thin cut to form a nutritious, quick meal.
I went with flat iron steak.
Best known in America they are becoming increasingly popular in this country. It has a very short grain and is best cooked medium-rare due to its leanness.
The cut is taken from the ‘feather’ muscle which is in the chuck and blade section and they are at home under the grill, fried or on the barbecue.
When we submitted our most recent cutting order to our butchers we requested flat iron steaks for the first time. Usually the chuck would be used for braising steak. We have used the steaks a few times on the barbecue but tonight we used it in a beef stir fry.
The lean cut – sliced thinly, marinated for hours and cooked briefly, was packed with flavour. Coupled with fresh vegetables and noodles it made a refreshing and filling dish.
Here’s how it went…
Beef stir fry
- 500 g Flat Iron steak
- 3 dried chillis finely sliced
- 1 pinch peppercorns freshly crushed
- 1 garlic clove finely sliced
- 1 inch cube of ginger finely chopped
- 3 tbsp teriyaki sauce
- 2 tbsp red wine
- 1 tbsp rapeseed oil
- 1 white onion
- 1 red onion
- 1 head of broccoli
- 10 mushrooms
- 1 courgette
- 1 chinese leaf
- 1 red pepper
- 1 pack of French beans
- 3 carrots
- Noodles to serve
Thinly slice the steak and add to a bowl with the chilli, peppercorns, garlic clove, ginger, teriyaki sauce and red wine. Leave for 2-3 hours.
Slice the onion, and vegetables into baton sized pieces so they cook evenly.
Add the oil to a wok and cook the onion for two minutes and the remove to a bowl. Add the beef and the marinade to the wok and cook until medium-rare – then remove to the bowl with the onions.
Add the remaining vegetables to the wok and cook briefly for around three minutes before adding the cooked onion, beef and sauce to the vegetables.
Serve straight away with the noodles.