Cross rib steak, sometimes called London broil, along with chuck or shoulder steak, may be cooked in a variety of ways. Regardless of the cooking method you choose, marinate it beforehand to add flavor and impart tenderness.
Cross rib steak may be prepared on a grill or stove top, as well as in the oven. A marinade really helps.
Cook Cross Rib Steak
In an interview with LIVESTRONG.com, Chef Palak Patel of the Institute of Culinary Education discusses how to cook cross rib steak. She feels that marinating is the best way to add flavor to this cut of meat.
"Use natural tenderizers as one of the components of the marinade, such as soy sauce, pear, pineapple, tenderizing powder, lemon juice or Worcestershire sauce," she says. "Then, add seasonings like salt, garlic, coffee, basil, parsley and pepper. Marinate in the refrigerator between 6 and 24 hours."
Allow the steak to come to room temperature before cooking, so it will cook evenly, Patel advises. "To me, grilling works best for charring the meat and cooking to medium-rare. This takes 5 to 7 minutes."
According to Patel, cross rib steak is tender, as long as you let it rest after cooking. It's also possible to cut a cross rib roast into steaks. She prefers ribeye steak to top sirloin or sirloin tip steak because the latter two have a tendency to overcook.
Read more: How to Broil Beef Rib Rib-eye Steak
Alternative Ways to Cook Steak
Grilling isn't the only way to cook cross rib steak. The pan-seared method can is easy, if done with the help of a cast-iron pan preheated in the oven. "First, preheat the oven to 450 degrees Fahrenheit. Brush both sides of the steak with oil, and season with salt and pepper," Patel states.
"When the skillet is hot, carefully remove it and place on the stovetop over medium heat. Put the steak in and sear for 2 minutes. Flip the steak, and top with garlic and thyme. Then, place the skillet back in the oven for 6 to 7 minutes. Cook another 2 to 3 minutes, basting with butter."
Use an instant-read thermometer to test doneness, she advises. "Pull from the skillet at 120 to 125 degrees F for medium-rare." Allow it to rest for 5 minutes, and then coat with browned butter before serving.
An alternative way to cook cross rib steak is to start it in a pan on the stove and finish it in the oven. "For a 1-inch steak, sear both sides until well browned, and then cook in the oven for about 8 minutes at 400 degrees F," Patel recommends.
Read more: How to Cook a Tender Steak on the Stove
Steak Nutrition Information
USDA reports that a 4-ounce serving of raw chuck (cross rib) steak contains approximately 257 calories, 21.3 grams of protein, 19 grams of total fat and 74.6 grams of sodium. Keep in mind that cooking the steak in oil or butter increases the fat content, and adding salt and condiments, such as steak sauce or Worcestershire sauce, raises the sodium content.
One negative health aspect of eating red meat is that it tends to be high in fat. The leanest steaks are top sirloin, eye of round, sirloin tip, top round and bottom round, according to the Mayo Clinic. To get steaks with the least amount of fat, choose those labeled "Choice" or "Select" rather than "Prime." In addition, pick cuts with the least amount of visible fat. Before cooking, trim off any solid fat.
Instead of eating steak regularly, save it for an occasional treat, even if it's lean. Try to get your protein from a variety of foods such as beans, nuts, fish and poultry.