Flank steak is a cut of beef that comes from the area of the cow between the ribs and hip. This cut of meat is long, thin and tough because it is composed mainly of connective tissue. Marinating the meat softens the connective tissue, resulting in a much more tender and enjoyable piece of steak. After marinating for several hours, flank steak can be quickly and easily prepared using a few simple pieces of kitchen equipment.
Rinse flank steak. Trim any excess fat from the steak using a sharp knife. Using the tip of the knife, score both sides of the meat in a diamond pattern. This will allow the flavors of your seasoning mix or marinade to get deeper into the meat.
Season the steak. This can be done using a dry rub consisting of spices of your choice or with a wet marinade. Spices such as garlic powder, cumin, paprika, onion powder and red pepper flakes work well for a dry rub. Red wine vinegar, Worcestershire sauce and lemon juice are great choices for marinades.
Wrap the steak in plastic wrap and refrigerate for 6 to 8 hours. When using a marinade, you will need to cover and refrigerate the bowl in which your steak is marinating.
Preheat burner to medium heat. Place a dry grill pan on burner and spray with nonstick cooking spray. You can lightly brush the pan with olive oil if you do not have nonstick spray available.
Remove steak from refrigerator and season with salt if desired.
Place meat into hot pan and sear for 2 minutes. Cover pan with lid or large plate and continue to cook for an additional 3 minutes.
Remove covering from pan and flip meat using tongs to allow other side to cook equally. Allow this side to sear for approximately 2 minutes uncovered. Replace covering and allow steak to cook until desired doneness. An additional 5 minutes should result in medium-rare doneness.
Uncover grill pan, allowing steam to evaporate. Remove the steak from the pan and allow it to sit for 10 minutes before slicing. This will help keep the juices in the meat. Slice into thin strips, cutting across the grain. Serve immediately.