Lean beef offers numerous health benefits, including protein for healthy bones, zinc and selenium for immune system support, iron for healthy blood, niacin to boost good cholesterol and vitamins B6 and B12. Preparing a London broil is an economical and easy way to get these benefits. There are a number of ways to cook London broil so that the resulting meat is tender and delicious. Since the cut is generally lean, it is important to begin with a good marinade.
Choosing and Marinating the London Broil
Properly choosing and marinating your meat are the keys to a tender, flavorful London broil. Choose a top round London broil cut, and check to make sure it is the same thickness all the way around to ensure even cooking. If possible, choose grass-fed or organic beef -- it’s better for you and more sustainable for the environment. Prepare your marinade according to a recipe, or with some combination of olive oil, balsamic vinegar or red wine, soy sauce, chopped garlic, ginger, salt, pepper or herbs such as parsley, oregano or bay leaf. Make enough marinade to cover the meat. Score the surface of the meat with a few long but shallow cuts to allow the marinade to penetrate and place the meat in the marinade. Cover and refrigerate overnight.
Grilled London Broil
To grill your London broil, remove it from the marinade, season with freshly ground black pepper and sea salt, and place it on the grill. Be careful not to overcook, since the London broil will turn tough very quickly. Ideally, cook to an internal temperature of about 155 to 160 F, or medium. The meat should be pink inside and charred outside. Remove it to a platter and let it sit for five minutes before slicing. The London broil will continue to cook on the platter, so serve immediately to keep it tender.
Baked London Broil
You can bake London broil in one of two ways: in foil or on the broiler rack. To bake in foil, remove the meat from the marinade and tightly seal it in heavy aluminum foil. Make a small hole in the foil to vent the steam. Place the meat in a baking dish and add about 1 inch of water, marinade or red wine to the bottom of the dish. Bake at 400 F for 2 to 3 hours, adding more liquid as it evaporates. You could also try simply placing the meat on a high broiler rack and broiling on high for 6 to 8 minutes per side. This technique will result in a less well-done London broil with a slightly charred exterior. Watch it carefully, however, because it is easy to overcook the meat with this method.
Crock Pot London Broil
Preparing a London broil in your slow cooker is a good way to ensure even cooking and tender meat. Combine marinated meat with sliced garlic, bay leaves, water, soy or Worcestershire sauce and sliced onion in your slow cooker. Cover and cook on low overnight, or for 8 to 10 hours. If you prefer a crisper exterior, sear both sides of the meat on a grill before placing it in the slow cooker.