Contrary to popular belief, London broil is not a specific cut of beef but rather a method of preparing and serving the meat, which was developed to counteract the tougher nature of less expensive cuts of beef. The trick to serving a delicious and tender London broil is to first marinate the meat, broil it under high heat to no more than medium doneness (preferable medium-rare), and then thinly slice it diagonally across the grain of the meat.
Because it cooks quickly, London broil is a good choice for a busy weeknight meal. It is recommended that it be marinated either overnight or from the morning of cooking it. Take advantage of the weekly specials this week at Cosentino’s for London broil at $4.99 per pound. Cosentino’s also has flank steak on special this week at $5.99 per pound and it may be used the same way in this recipe. For the complete Week 21 Meal Plan, go to “Week 21 Easy Meals Plan & Grocery List.”
From this week’s groceries you will need:
(Note: these weekly meals are planned for one person but are easily adjusted for more.)
1 1-1&1/2 pound London broil or flank steak (on special this week at Cosentino’s)
1/4 cup dry sherry
1/4 cup soy sauce
3 tablespoons sugar
1 teaspoon salt
1/2 teaspoon garlic powder
1/4 teaspoon cinnamon
1/2 teaspoon black pepper
1 small head cauliflower
2 tablespoons olive oil
2 garlic cloves
1 teaspoon salt
1/2 teaspoon black pepper
2 tablespoons parmesan cheese
1 large heirloom tomato
drizzle of olive oil and, if desired, drizzle of balsamic or red wine vinegar
salt and pepper
Note: For the complete Week 21 Grocery List, go to Week 21 Easy Meals Plan & Grocery List.
The night before or morning of:
• Using a small sharp knife, score the meat on all sides. (Makes shallow cuts diagonally across the surface of the meat in one direction, and then make more cuts across the surface of the meat in the opposite direction forming shallow cross-cuts in the meat.) Place meat in a large zip-lock plastic bag.
• In a bowl, whisk together dry sherry, soy sauce, sugar, salt, garlic powder, cinnamon and black pepper. Pour this mixture over the meat in the zip-lock bag. Seal the bag and refrigerate overnight. (If you can’t do this the night before, do it in the morning and let the meat marinate all day.)
When ready to make dinner:
• Preheat the broiler setting on the oven.
• Remove the meat from the refrigerator. Remove the meat from the marinade and place on a shallow baking broiling pan.
• Place the meat in the oven about 4 inches under the broiler and broil about 10 – 11 minutes on one side. Turn the meat over and broil for another 10 minutes on the other side.
• While the meat is broiling, spray a baking sheet with non-stick cooking spray.
• Wash the cauliflower under cold running water. Cut off and discard the large stem. Cut the cauliflower into florets, each about 1 & 1/2 inches in size. Place the florets in a large bowl.
• Peel and thinly slice garlic cloves. Add to the cauliflower.
• Add the olive oil, juice of 1 lemon (minus any seeds), 1 teaspoon salt and 1/2 teaspoon black pepper to the cauliflower. Toss together well to coat all florets.
• Spread the florets in a single layer on the prepared baking sheet.
• When the meat is done, remove from the oven. Place a piece of foil loosely over the meat and set aside. (10 – 11 minutes on each side will result in meat that is medium rare. If you want the meat medium, broil for one additional minute on each side; however, London broil should not be cooked past medium doneness as this could result in meat that is not tender.)
• Change the setting of the oven from broil to regular and set the temperature to 500 degrees.
• Place the baking pan of cauliflower florets in the oven and roast for about 15 minutes, stirring occasionally for even cooking. The florets will soften and begin to turn golden brown around the edges when they are down.
• Remove from oven and sprinkle with parmesan cheese. Toss together and serve.
• While the cauliflower is roasting, wash the heirloom tomato under cold running water. Cut it into large chunks and place in a small bowl. Drizzle with a little olive oil and, if desired, a little balsamic vinegar. Sprinkle with salt and pepper and lightly toss.
• To serve the London Broil, place it on a cutting board and using a sharp carving knife, thinly slice the meat diagonally across the grain of the meat to ensure tenderness.
Wrap leftover London Broil and store in the fridge to use later this week to make Day 5’s Easy Meal: Beef and Bean Burritos. Wrap leftover Roasted Cauliflower to use later this week in the salad for Day 4’s Easy Meal.
Go to Margie’s Easy Meals, “Week 21 Easy Meals Plan & Grocery List,” for Day 3’s easy meal, Cheese Tortellini with Mushrooms and Cherry Tomatoes and Parmesan Toast. To receive e-mail alerts for new articles from the San Jose Easy Meals Examiner, click on the Subscribe button above.