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Recipe tags: Beef, Grill, Refrigerator

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Meats and seafood

Tender London Broil

Recipe from a heart-healthy recipe used at St. Luke’s Hospital in Cedar Rapids, Iowa, and modified for the renal diet by DaVita dietitian Jean from Iowa.

Portions: 4 servings per pound

Serving size: 3 ounces

Ingredients

• 2 to 3 pounds flank steak
• 1/4 to 1/2 teaspoon unseasoned meat tenderizer*
• 1 tablespoon sugar
• 2 tablespoons lemon juice
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon honey
• 1 teaspoon salt-free seasoning such as Tone’s® or Mrs. Dash®

Preparation

1. Tenderize meat by piercing well with a fork (on both sides), or pound with a tenderizing mallet.
2. Place steak in large shallow dish and carefully sprinkle with a minimal amount of meat tenderizer.
3. Combine remaining ingredients and spread over both sides of steak.
4. Marinate 1 to 4 hours.
5. Grill or broil for 3 to 5 minutes per side or to desired doneness. Remove from heat and let steak rest about 10 to 15 minutes
6. Cut steak into thin slices at a slant against the grain.

Nutrients per serving

Renal and Renal Diabetic Food Choices

• 3 meat

Helpful Hints

• Most chemical meat tenderizers contain papain, an enzyme derived from papaya that helps breakdown the tough fibers in the meat. One well known brand of tenderizer is Adolph’s®. *Measure and limit the amount used because of the high-sodium content. Adolph’s original tenderizer contains 380 mg of sodium per 1/4 teaspoon; Adolph’s seasoned tenderizer contains 450 mg of sodium per 1/4 teaspoon. Reduce amount used if a smaller steak is prepared.
• You can use top round steak if flank is not available.
• Leftover portions can be used to top a salad, or wrapped into tortillas for an interesting wrap or fajita.
• If you are on a protein-restricted diet, adjust portion to your meal plan or consult your renal dietitian.

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