It is easy to prepare a tasty London broil on the gas grill, which the whole family will enjoy. London broil is a budget-friendly way to cook a lean piece of steak that's low in cholesterol and fat. Loaded with protein and iron, this delicious piece of meat fits into most diets.
What Is London Broil?
There is no common consensus on how London broil got its name. However, this dish is perfect for turning a lean cut of steak into a delicious meal. London broil is traditionally flank steak, but it can also be top round or other thicker cuts that come from the sirloin or round sections, says DePaul University.
Since this cut of meat can be tough, it's usually marinated and grilled over high heat until medium-rare to increase the tenderness. The steak is then cut against the grain and served as part of a delicious high-protein meal.
Look for meat specifically labeled "London broil" when shopping at the grocery store. The butcher will often decide which particular cut of meat this will be, flank or top round in most cases, and this may be different depending on the butcher and the supermarket.
London broil is considered a lean cut, according to the USDA Food Safety and Inspection Service. This makes it a great choice if you are looking to decrease the amount of cholesterol and saturated fat in your diet. Lean cuts must have less than 10 grams of total fat, less than 4.5 grams of saturated fat and 95 milligrams or less of cholesterol.
Is London Broil Healthy?
In addition to being low in fat, this cut of meat provides plenty of nutrition. The USDA reports that 3 ounces of London broil has just 173 calories. That includes 2.9 grams of saturated fat and 76 milligrams of cholesterol. It also supplies 40 percent of the daily requirement for vitamin B12, and it's a great source of zinc and iron.
London broil has no carbs or sugars and includes a healthy 26 grams of protein in one serving. Protein is part of a healthy diet and helps you build and maintain lean muscle. This online calculator from the USDA National Agricultural Library will help you determine how much protein you should eat per day.
Because this cut of meat is often marinated for tenderness, it is important you watch the calorie count in the marinades. Increasing the flavor by marinating it in soy sauce, balsamic vinegar, garlic and herbs will keep the calorie count lower compared to cooking it doused in butter or heavy oils.
To avoid foodborne illnesses when cooking London broil on the gas grill, make sure the internal temperature reaches at least 145 degrees Fahrenheit, advises the Centers for Disease Control and Prevention. This temperature would be considered medium-rare. Let the meat rest for at least three minutes before carving and eating.
How to BBQ London Broil
It is a simple process to barbeque London broil on a gas grill. Cut a criss-cross pattern into the raw meat and then marinate it for at least two hours in your favorite steak marinade. The hatching and marinade will help tenderize and increase the flavor of the London broil.
When it is time to cook the London broil, the temperature of the grill should be hot. Heat your gas grill on high for at least 15 to 20 minutes. Remove your meat from the marinade and gently pat it dry. Add additional seasonings, such as salt, pepper and herbs, as desired.
Now it is time to place your London broil on the gas grill. Cook on one side for one minute and then flip it over, alternating sides until it reaches a safe internal temperature of 145 F for a medium-rare finish.
According to Harvard Health Publishing, you want to avoid exposing the meat to heterocyclic amines, chemicals form when the fat drips down and causes the fire to flare and smoke on the grill. These toxic compounds have been linked to several types of cancer.
To reduce these chemicals from forming when grilling, line the grill with foil that is perforated with holes to prevent the fat from dripping down. You can also use a spray bottle to prevent the fatty drips from causing the fire to flare up.
The meat will take around six to nine minutes to cook. Let it rest for five to 10 minutes before slicing it against the grain and serving.
London broil is often served with mashed potatoes, but a side salad or roasted vegetables are a great option for a well-rounded meal. This LIVESTRONG.com recipe for Balsamic Glazed Brussels Sprouts With Garlic would be a perfect complementary side dish for London broil. You also can add the sliced meat to a salad, as in our delicious recipe for Protein Steak Salad.
- DePaul University: "Beef"
- USDA Food Safety and Inspection Service: "Beef From Farm to Table"
- USDA: "Nutrition Facts for London Broil"
- USDA National Agricultural Library: "DRI Calculator for Healthcare Professionals"
- Centers for Disease Control and Prevention: "Get Ready To Grill Safely"
- Harvard Health Publishing: "5 Tips for Healthy Grilling"