Barbecue Part II: London Broil

London broil:  the ugly step-sister of steaks

London broil is one of those foods with which most people have a love-hate relationship.  Love the price tag (often on sale for $5 for a 2.5 lb steak), but hate the toughness.  Firstly, it’s not really a steak – it’s a roast (top round roast cut into “steaks,” to be specific).  London broil refers to the cooking method, not the cut.  And secondly, it’s a very lean cut of meat.  One can easily get a sore jaw from over-mastication of what can be leather-like meat.

Nonetheless, London broil can still be a tasty meal when prepared and cooked properly.  I’m not going to lie to you – it’s no rib-eye steak.  But between its low cost and low(er) fat content, London broil is a good choice for many.  The key to a good London broil is marinating for many hours (overnight is best) and not overcooking (medium rare is the most you would want to cook it). 

London Broil Marinade

4 large garlic cloves, minced

4 Tbs. balsamic vinegar

4 Tbs.  fresh lemon juice

3 Tbs. Dijon mustard

1 1/2 tablespoons Worcestershire sauce

1 Tbs. soy sauce

1 1/2 Tbs. sugar

1 tsp. dried oregano

1 tsp. dried basil

1 tsp. dried thyme

1/2 tsp. dried hot red pepper flakes

2/3 C. olive oil

1 (2 to 2 1/2 pound) London broil (top round steak)

Whisk marinade ingredients until combined well in a medium bowl. Put London broil in a large ziplock plastic bag and pour marinade over it. Refrigerate overnight (this marinade is thick it should cover all sides of the meat and won’t need to be turned over).

Preheat a grill and cook meat covered on medium high about 8-9 minutes on each side, or until it reaches 125 to 130 degrees on a meat thermometer for medium-rare meat. You do not want to cook it more than medium rare or you will feel like you’re eating beef jerky.  Let it stand 5 minutes or so. Cut meat diagonally across the grain into thin slices.

 

Lean enough to get my husband’s stamp of approval.

 

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Tangy three bean salad

Traditional three bean salad has been an old stand-by in our home during the hot summer months, but why not try this Southwest version?   Quick, easy and inexpensive, this three bean salad would be great for barbecues, Mexican nights, or just because.

 Tangy Three Bean Salad

1/4 C. fresh lemon juice

1/3 C. extra virgin olive oil

4 garlic cloves, minced

1/2 Tbs. crushed red pepper flakes

1-2 Tbs. sugar

1/2 C. cilantro leaves

salt and pepper to taste

1 can kidney beans rinsed and drained (15 oz.)

1 can chick peas rinsed and drained (15 oz.)

1 can black beans rinsed and drained (15 oz.)

 

Place lemon juice, olive oil, garlic, sugar, red pepper flakes, and cilantro in a blender.  Puree until smooth.   Salt and pepper to taste, then toss with beans.  Cover and refrigerate for a few hours (or overnight).