Information found on several accredited websites:
The flank steak, also known as bavette, is a beef steak cut from the abdominal muscles of the cow. A relatively long and flat cut of meat. It is quickly seared in a hot pan and eaten rare to maintain its tenderness. Flank steak is best when it has a bright red color. Because it comes from a strong, well-exercised part of the cow, it is best prepared when cut across the grain. It is great particularly for women who must get a certain amount of iron in their diet. This is a very lean, protein rich cut of meat.
Flank Steak with Soy Marinade -- This stuff is SO good!
1/4 cup soy sauce
1/4 cup olive oil
2 1/2 tablespoons honey
3 cloves garlic, minced
1.5 tablespoons chopped fresh rosemary
1 1/2 tablespoons coarsely ground black pepper
1 teaspoon salt
1 pound flank steak
Mix all ingredients of flank steak in a large zip lock baggy. Place the steak in the baggy and smother with marinade, rubbing and tossing the bag back and forth. If you have time you may place the bag in the refrigerator for 30 minutes to marinate. We didn't have time and it still turned out wonderful, as long as it is in the bag marinating for about 10 minutes.
Heat the skillet to medium, add the steak, and cook for about 8 minutes on each side. The temperature must reach at least 140 degrees, other than that it's cooked to your liking.
Remove from skillet once the temperature reaches your desired temp, and transfer to a large cutting board. Cut the steak across the grain in strips. You may pour extra marinade on top.
Oven Fries: Created by my father
3-4 Idaho potatoes, depending on family size
1 tbsp rosemary
1-2 tbsp sea salt
1.5 tbsp garlic salt
1 packet Lipton Onion Mix
1 tbsp extra virgin olive oil -- I use garlic gold because it's SO good and lightly infused but regular is fine.
Cut potatoes into spears, microwave for 5 minutes in large microwavable bowl, and place on greased baking sheet. Cover potatoes in all ingredients mixing around as you add. Heat oven to 400 degrees and bake for 30-35 minutes.