London broil is a commonly-used name for flank steak, or can also be cuts such as top round or sirloin tip. It needs marinade for tenderness – marinate for 4 to 6 hours. Be sure not to overcook the meat or it will be tough and chewy. London broil can be prepared in several ways:
1) Broil for 5 to 7 minutes per side to rare (145 degrees). For medium cook to 160 degrees, and 175 degrees for well-done.
2) Roast in the oven at 350 degrees for 30 to 35 minutes per pound.
3) Braise, covered, on the stovetop for 2 to 3 hours.
Let the meat rest for 5 to 15 minutes before slicing to let juices redistribute through it.
Cut across the grain for tender pieces.
My marinade for the London broil was 1 cup Worcestershire sauce, 1/2 cup vegetable oil and 1 garlic clove, minced.
1 (14.5 oz.) can petite-diced tomatoes
1 (15 oz.) can navy beans, rinsed and drained
1 tablespoon olive oil
1/2 medium onion, chopped
1 teaspoon dried rosemary
1 teaspoon parsley flakes
1 tablespoon capers, rinsed
1 teaspoon sugar
salt and pepper to taste
Heat olive oil in saucepan over medium-high heat. Add onions and saute until translucent. Add remaining ingredients and heat through.
Note: if you don’t have capers, use sliced green olives for the tart, salty flavor.
For lunch I made a quick pasta salad using leftover pasta from last night’s dinner. To 3 cups tri-color penne, add 1/2 cup chopped onion and 1/2 cup chopped celery. For the dressing, mix 1/2 cup mayonnaise, 1/4 cup Ranch salad dressing, 1 teaspoon Dijon mustard, 1 teaspoon parsley, 1 teaspoon bacon bits and a dash each of salt, pepper and sugar. Combine and mix well.
I hope you’ve all had a great weekend and are ready for a new week. Check back for Tip Tuesday – it’s in the works!
Your comments and suggestions are always welcome. Thanks for reading!