London Broil Recipe
- 1/2 cup water
- 1/4 cup red wine vinegar
- 2 tablespoons canola oil
- 1 tablespoon tomato paste
- 1-1/2 teaspoons garlic salt, divided
- 1 teaspoon dried thyme, divided
- 1/2 teaspoon pepper, divided
- 1 bay leaf
- 1 beef flank steak (1-1/2 pounds)
- 1. In a small bowl, whisk the water, vinegar, oil, tomato paste, 1 teaspoon garlic salt, 1/2 teaspoon thyme and 1/4 teaspoon pepper; add bay leaf. Pour into a large resealable plastic bag.
- 2. Score the surface of the steak, making diamond shapes 1/4 in. deep; add to marinade. Seal bag and turn to coat; refrigerate for 3 hours or overnight, turning occasionally.
- 3. Drain and discard marinade. Pat steak dry with paper towels. Combine the remaining garlic salt, thyme and pepper; rub over both sides of steak.
- 4. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill steak, covered, over medium-hot heat or broil 4 in. from the grill for 6-8 minutes on each side or until a meat thermometer reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Let stand for 5 minutes. Thinly slice across the grain. Yield: 6 servings.
3 ounces cooked steak equals 175 calories, 9 g fat (4 g saturated fat), 54 mg cholesterol, 294 mg sodium, 1 g carbohydrate, trace fiber, 22 g protein. Diabetic Exchange: 3 lean meat.
Full-Bodied Red Wine
Enjoy this recipe with a full-bodied red wine such as Cabernet Sauvignon, Merlot or Syrah.