Skirting and Flanking the Steak issue

Wonderful Wednesday!
Why? Because I'm feeling so much better than on Tuesday. Your well wishes worked;-)
Today I want to talk about the joys of 2 of my favorite cuts of beef: Skirt steak and flank steak. I LOVE my beef, but these cuts are so versatile and delicious (take a swig:-) that I can't help but rave about them. Flank steak is a relatively lean piece of meat from the flank portion of the cow, located just below the short loin and in front of the back legs. It's directly in front of the tip section. It's important to know what part of the cow your beef comes from because it will determine taste, tenderness and the best way to cook it. Skirt steak comes from the "plate" portion of the cow (it's the diaphragm muscle), directly behind the front legs and in front of the flank section. It's right next to the section that is used for brisket. It has more fat than flank steak, but in my opinion, it also has more flavor.
More importantly, both are GREAT on the grill. Flank steak is easier to find and less expensive than skirt steak. Skirt steak is used by many Mexican restaurants across the country for Fajitas (yum!), so the demand is very high for skirt steak. If you can find it, most likely at a butcher shop, it runs upward of $10.00/lbs. The restaurants pay less because they buy in bulk and all the time. It really is a treat, though, if you'd like to do your own fajitas at home or just want to try a delicious (take a swig;-), new cut of beef. Flank steak can be found at all price points and is consistent across the board in quality. I plan ahead when buying these types of steak. I buy them only when they are on sale. I buy enough for at least 2 meals and package them separately with marinade as soon as I get home. Then I pop them in the freezer. Then when I need a quick meal, I thaw them out. They marinate while freezing and while thawing. When I say "plan ahead", I don't necessarily mean "menu plan". For example, I know during the summer that we love flank steak on the grill, so when it's on sale in the spring, early summer, I buy it. I know that eventually we will eat it before the summer is over. It's come in handy when we've had impromptu guests stop by and stay for dinner. It's easy, quick and a healthy part of a balanced meal. Below is our favorite marinate for both flank and skirt steak. I serve this with a side of rice, as the juice from the steak is a nice compliment. I also serve with Pepper & Summer Squash Skewers and cook them with the steak so everything is ready at the same time. I hope you'll try it. Mangia!

Thai marinated Flank Steak
Serves 4-6, depending on serving sizes

2 Tablespoons fresh lime juice
grated zest of one lime
3 cloves of garlic, pressed
1 teaspoon of sriracha (oriental chili paste) or 1/2 teaspoon hot chili oil
1/4 cup of vegetable oil
1 teaspoon of red pepper flakes
1/2 cup of dry, red wine
1 tablespoon of sugar
2 tablespoons of soy sauce
1 1/2 lb flank steak

In a small bowl, stir everything together, except the flank steak. Place flank steak in freezer bag, if freezing, pour marinade into bag being sure to seal the bag with as little air as possible. I use a FoodSaver Vacuum sealer. It will keep frozen 3-6 months. Thaw in refrigerator overnight before using.
If planning to make that day, place the meat in a marinating bag or shallow glass dish and pour marinade over it. Allow to marinate for no less than 2 hours. All day would be better. If in a dish, you may have to turn the meat occasionally, basting it with marinade.
To grill, preheat grill to 400 degrees. Remove meat from marinade and pat dry with paper towels. Reserve the remaining marinade for basting during the grilling process. Place steak on clean, hot rack. Grill with direct heat for 6 minutes, brushing with marinade. Turn it only once and continue to baste with marinade for another 6 minutes. The meat will be on the rare side, which is how I like it best, but just add 2 minutes each side, if you need it cooked more. Take the meat off the grill and move it on to a slicing board. Cover it lightly with aluminum foil so it stays warm. Some carry-over heat is expected, so during it's rest it will continue to cook slightly more. Allow to rest about 5- 10 minutes, then carve on the diagonal into thin slices.

Nutrition Facts for a 3 oz serving of Flank steak
Amount Per Serving
Calories 190
Calories from Fat 100
Total Fat 10g
Saturated Fat 4g
Cholesterol 60mg
Sodium 70mg
Total Carbohydrates 0g
Dietary Fiber 0g
Protein 22g
Good source of: Iron 10%, Zinc 25%, Thiamin 6%, Riboflavin 10%, Niacin 20%, Vitamin B- 6 15%. Vitamin B-12 45%, Phosphorus 20%, Magnesium 6%

Pepper & Summer Squash Skewers
A mix of summer squashes, like yellow, crookneck, patty pan and courgettes (baby zucchini) works really well.
1 1/2 lbs of squash, cut into one inch pieces
2 bell peppers, any color (I like red;-) cut into 1 inch pieces (not strips. Those are difficult to get on the skewers)
10-12 button or cremini mushrooms
1/3 cup olive oil
2 Tablespoons red wine vinegar
2 cloves of garlic, pressed
2 teaspoons of fresh thyme (or 1/2 teaspoon dried thyme)
1/2 teaspoon salt
1/4 teaspoon black pepper

Blanch peppers and squash in salted boiling water for 2 minutes. After blanching, pat dry. In a large bowl mix olive oil, vinegar, garlic, thyme salt and pepper. Add blanched vegetables and mushrooms to the bowl and toss to combine. Allow to macerate for 30 minutes to 1 hour, tossing occasionally.
Thread vegetables on skewers and grill over direct heat for 8-10 minutes, turning occasionally and brushing with reserve marinade until they are lightly brown.

Skirt steak Fajitas
My family and I really enjoy this recipe with skirt steak and flank steak, alike.
The following 3 recipes are all courtesy of Tyler Florence
Marinade:
1 orange, juiced
2 limes, juiced
3 tablespoons canola oil
2 garlic cloves, minced
1 jalapeno, seeded and minced
1 tablespoon fresh cilantro, finely chopped
1 teaspoon cumin
1 teaspoon salt
2 1/4 pounds skirt or flank steak, trimmed of fat
1 green bell pepper, thinly sliced
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
1 red onion, thinly sliced
Guacamole, recipe follows
Salsa Fresca, recipe follows
12 flour tortillas, warm

In a small bowl, whisk together marinade ingredients. Place steak in a shallow container, and pour marinade over it. Refrigerate, covered, 8 hours or overnight to tenderize meat.
Drain the marinade from the meat. Grill the steak in a ridged grill pan over medium-high heat for 4 minutes each side. Transfer the steak to a cutting board and let stand.
In the same pan with the steak juices, add the bell peppers and onions. Saute the mixture for 3 minutes until the vegetables are limp. Thinly slice the steak against the grain on a diagonal.
Spread some guacamole on a tortilla, top with a few slices of steak, peppers and onions and salsa fresca. Roll up the tortilla to enclose the filling.
May also serve with sour cream and shredded cheese

Nutritional facts on Skirt Steak
Skirt steak (broiled), 3 oz. (85g)
Calories: 220
Protein: 26g
Carbohydrate: 0g
Total Fat: 12g
Fiber: 0g*

Salsa Fresca
Ingredients
4 ripe tomatoes, chopped
1/4 red onion, chopped
1 jalapeno, minced
8 cilantro sprigs, chopped
3 garlic cloves, minced
Juice of 1 lime
1/4 cup olive oil
1/2 teaspoon salt
Directions
In a mixing bowl, combine all ingredients together. Toss thoroughly. Let stand 15 minutes before serving.

Guacamole
ripe avocados
3 limes, juiced
1 medium yellow onion, chopped
1 garlic clove, smashed then minced
2 serrano chiles, cut into rounds
1 big handful fresh cilantro with stems, about 1/2 cup, finely chopped
Extra-virgin olive oil
Kosher salt
Freshly ground black pepper
Directions
Halve and pit the avocados. With a tablespoon, scoop out the flesh into a mixing bowl. Mash the avocados using either a fork or potato masher, leaving them still a bit chunky. Add the remaining ingredients, and fold everything together. Drizzle with a little olive oil, adjust seasoning with salt and pepper and give it 1 final mix with a fork.
Lay a piece of plastic wrap tight on the surface of the guacamole so it doesn't brown and refrigerate for at least 1 hour before serving.

Today's "Pearl of Wisdom": Please remember a serving of beef is 3-4 oz, about the size of your palm. The nutritional facts are based on a 3 oz serving. Enjoy with moderation;-)