Tender London Broil

Diet Types:

CKD non-dialysis Diabetes Dialysis

Portions: 8

Serving Size: 3 ounces

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

Nutrients per serving

Calories 184

Protein 24 g

Carbohydrates 3 g

Fat 8 g

Cholesterol 43 mg

Sodium 208 mg

Potassium 293 mg

Phosphorus 177 mg

Calcium 16 mg

Fiber 0 g

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.

Renal and renal diabetic food choices

  • 3 meat

Carbohydrate choices

0

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.

Related Tags:

Beef Grill Refrigerator

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