Tender London Broil

Reviews

Comments

Write a Comment

Portions:
8

Serving Size:
3 ounces

Diet Types:

Diabetes
Dialysis

Ingredients

2 pounds flank steak
1/4 teaspoon unseasoned meat tenderizer*
1 tablespoon sugar
2 tablespoons lemon juice
2 tablespoons low-sodium soy sauce
1 tablespoon honey
1 teaspoon Mrs. Dash® herb seasoning blend

Preparation

Tenderize meat by piercing well with a fork (on both sides), or pound with a tenderizing mallet.
Place steak in large shallow dish and carefully sprinkle with a minimal amount of meat tenderizer.
Combine remaining ingredients and spread over both sides of steak.
Marinate 1 to 4 hours.
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
Cut steak into thin slices at a slant against the grain.

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.

Submitted by: 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.