London Broil

Recently I bought a 1-pound grass-fed London broil. I always thought this was a cut of “tough” meat but actually it is a method of cooking that tenderizes tough slices of meat. A London broil is really another name for flank steak or round steak. These pieces of meat are somewhat cheaper but can be just as tasty. The secret is marinating the meat for a long period, for at least 8 hours and up to 24. Another secret is to use a fork to poke holes on both sides of the steak to break up the tough tissues. Some chefs use a knife, but I prefer a fork. This allows the marinade, especially the acid of the vinegar, to penetrate the meat and make it tender. These steaks can be grilled or cooked in the oven for about 40 minutes on high heat. Do not overcook because the meat can become leathery and undesirable. This is best served with potatoes (which I roasted in the oven) and a green on the side. My London broil was delicious!

London broil

Ingredients for marinating (You can use some other spices you like; I would throw in some garlic, not just the powder.)

½ tsp. paprika

½ tsp. garlic powder

¼ tsp. onion powder

¼ tsp. cayenne pepper

1 pinch thyme

1 pinch dried oregano

1 tsp. salt

1 tsp. pepper

1 ½ lbs. London broil or flank steak

¼ cup dry red wine

¼ cup red wine vinegar

2 tbsp. olive oil

2 tbsp. Worcestershire sauce

2 tbsp. soy sauce

2 tbsp. spicy whole-grain mustard

Mix paprika, garlic powder, onion powder, cayenne pepper, thyme, oregano, salt and pepper in a small bowl. Set aside.

Place your London broil or flank steak on the counter and carefully pierce the meat on both sides with the tines of a fork. Don’s stab yourself! Make sure you do a thorough job of this. Go over the thickest park several times.

Place your steak in a strong plastic bag. Mix the red wine, vinegar, olive oil, Worcestershire sauce, soy sauce, mustard and the already mixed spices in a measuring cup. Pour this mixture into the bag with the steak.

Seal the bag and refrigerate. Allow at least 8 hours and can be left for 24 hours.

Set your oven rack to six inches from the top broiler. Preheat the broiler.

Remove the meat from the marinade and pat dry. Place the meat in a baking dish and put in the oven.

Cook each side for the steak for six minutes. Check it continually so as not to overcook. Remove the steak, and cut it, against the meat grain, into thin slices. Serve.

I cooked my steak in a Dutch oven with the marinade under the steak and cooked for 40 minutes at 400°F. I drizzled the marinade over the sliced steak. It was cooked perfectly and was not tough.

In New Zealand all the beef is grass finished but here you have to ask for it. If more people request it then more will become available.