When it comes to making the words "steak," "fast" and "economical" go together, an Instant Pot steak dinner using a London broil pressure cooker recipe is the way to go. Modern electric pressure cookers provide the fast, intensive cooking method needed to make a lean cut of meat more tender.
So, What Is London Broil?
Is London broil a recipe or a cut of meat? Over the years, it's evolved to be both. Technically speaking, a London broil is a dish that tenderizes lean or tough cuts of meat first by marinading them, and then broiling or otherwise cooking at a high temperature.
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These days, a few types of thick, lean steak are sold as "London broil" cuts. The most well-known one is the flank steak, which comes from the flank section of the cow. Other London broil cuts include top round steak and top blade steak. An Instant Pot steak preparation, or any London broil pressure cooker recipe, can take care of the "high heat" component of a classic London broil preparation, whether you use flank steak or another lean type.
Likewise, you can use a traditional London broil marinade prior to cooking your Instant Pot steak. The North Carolina Cooperative Extension service offers a London broil marinade that calls for 4 parts soy sauce (preferably low sodium), 3 parts lemon juice and 3 parts balsamic vinegar. Whisk in a drizzle of Worcestershire sauce and a generous spoonful of olive oil. To this, add several peeled garlic cloves, a handful of chopped shallots, and thyme and oregano, to taste.
London Broil Pressure Cooker Method
To determine your Instant Pot cooking times, or those of a similar appliance, make sure to consult the instructions and recipe booklets that came with your electric pressure cooker. The settings can vary from appliance to appliance.
- Create your marinade, such as the one listed above, or use your own favorite steak recipe.
- Pour the marinade into a shallow bowl, and set the London broil cut into bowl. Turn the steak so that it is coated, then cover and leave in the refrigerator overnight.
- Remove the steak from the marinade.
- Cut the steak in half, to fit the pressure cooker, if needed.
- Set the electric pressure cooker to the "saute" or "browning" function, if it has one.
- Add enough oil to coat the bottom of the pressure cooker.
- Set the steak or steak halves into the pressure cooker, and brown them quickly, using tongs to turn them.
- Select "Cancel," and put the lid on the electric pressure cooker, making sure the vent is closed.
- Change the setting to "Manual." Depending on the brand you're using for your London broil pressure cooker meal, you may need to select a different designation, so check your instructions.
- Set the appliance to cook as per manufacturer's instructions. Instant Pot cooking times for steak are about 20 minutes per pound of steak at 12 psi, or about 15 minutes per pound of steak at 15 psi. The "psi" refers to the pounds per square inch. The higher the psi, the hotter the temperature inside the pressure cooker.
- When the right time has passed, use the quick-release function.
Remove the London broil once it has cooled adequately, and put it on a platter for slicing. Letting it stand for a moment will help keep the meat moist.
Read more: How to Cook a Tender Steak on the Stove
Making It a Meal
A London broil pressure cooker steak can be part of a healthy lifestyle, if you keep the serving size modest. According to USDA figures, a 3-ounce serving of London broil contains 175 calories, and 3 grams of saturated fat, or about 15 percent of the saturated fat you should get in one day. It also represents about 25 percent of your allowance for dietary cholesterol.
A London broil 3-ounce serving provides 26 grams of protein, or about half of what you need for the day. In addition, this steak serving delivers at least 10 percent of vitamin B12, zinc and iron that you need, and at least 4 percent of the recommended daily doses of potassium and magnesium.
Is it possible for a complete steak dinner to be healthy? According to the Mayo Clinic, it is — as long as you use a modest serving size of steak and pair it with healthy sides, rather than steak house classics like fried "steak potatoes."
Instead, use a plating system in which the Instant Pot steak serving takes up one-quarter of your plate. Another one-quarter portion should consist of a healthy carbohydrate, like brown rice or a whole-grain roll. The remaining half can be a fresh, green salad or a generous portion of steamed vegetables.
- The Exploratorium: "Pressure Cooker vs. Slow Cooker"
- The Spruce Eats: "London Broil"
- Cook's Thesaurus: "Breast & Flank Cuts"
- Cook's Thesaurus: "Beef Round Cuts"
- North Carolina Cooperative Extension: "London Broil"
- Instant Pot: "Cooking Time 12 PSI"
- Instant Pot: "Cooking Time 15 PSI"
- USDA: "London Broil Nutrition Facts"
- Mayo Clinic: "Planning Healthy Meals - Steak"