Pan-Seared Flank Steak

Serves: 4. Per serving: 284 calories, 37 g protein 

  • 112 pounds flank steak 
  • Fine sea salt and freshly ground black pepper 
  • 1 tablespoon avocado oil 
  • 2 cloves garlic, peeled and crushed with the side of a chef ’s knife 

1. Allow the steak to sit at room temperature for at least 30 and up to 60 minutes before cooking. Thoroughly pat the steak dry. Cut the steak in half or thirds if needed to fit into the skillet. 

2. Warm a large cast-iron or heavy-bottom stainless-steel skillet over medium-high heat until hot. Just before cooking, season the steak all over generously with salt and lightly with pepper. Swirl the oil in the skillet and add the steak. Let it cook undisturbed until the bottom is seared in spots, 3 to 4 minutes. Flip the steak. Add the garlic to the skillet. Using a silicone brush, brush the garlicky oil over the top of the steak several times.

3. Continue to cook, flipping once more and spooning more garlicky oil over the steak, until an instant-read thermometer inserted into the thickest part reads 130°F for medium-rare, 4 to 5 minutes longer, depending on the thickness of the steak. Transfer to a cutting board, tent with foil, and let rest for 5 to 10 minutes. Slice the steak thinly against the grain, and serve. 

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