Post by Tia on Jun 6, 2005 11:25:20 GMT -5
Grilled Marinated London Broil
The piquant flavor of this marinade comes from the blending of
three different types of vinegar.
Makes 4 servings
One 15-ounce lean London broil, 1" thick
1/2 cup finely chopped onion
1/4 cup sherry vinegar
1/4 cup red wine vinegar
2 fluid ounces (1/4 cup) dry red wine
2 tablespoons reduced-sodium soy sauce
1 tablespoon balsamic vinegar
6 medium garlic cloves, coarsely chopped
2 teaspoons olive oil
1 tablespoon + 1 teaspoon sugar substitute
1 teaspoon grated pared fresh ginger root or 1 teaspoon
ground ginger
Freshly ground black pepper, to taste
8 scallions, trimmed
Let steak stand, covered, at room temperature 30 minutes.
Combine onion, sherry and red wine vinegars, wine, soy
sauce, balsamic vinegar, garlic, oil, sugar substitute, ginger
and black pepper and marinate steak 4 hours, turning
steak after 2 hours . Remove steak with tongs, reserving
marinade.
In small saucepan over high heat, bring marinade to a
rolling boil; boil for 1 minute, stirring constantly. Remove
from heat and set aside.
Prepare grill for a hot fire, using direct method (see
Cooking Methods); spray grill with nonstick cooking spray.
Grill steak, basting with marinade, 5-7 minutes on each
side (rare), 7-9 minutes (medium-rare), 9-10 minutes
(medium), 10-12 minutes (well-done). Remove from heat; let
stand 5 minutes before slicing. Divide evenly among 4
plates; garnish each with 2 scallions and serve.
SERVING (3 OUNCES BEEF, WITH 2 SCALLIONS)
PROVIDES: 1/2 Fat, 1/2 Vegetable, 3 Proteins, 15 Optional
Calories.
PER SERVING: 213 Calories, 9 g Total Fat, 2 g Saturated Fat,
66 mg Cholesterol, 256 mg Sodium, 5 g Total Carbohydrate, 0 g
Dietary Fiber, 25 g Protein, 14 mg Calcium
The piquant flavor of this marinade comes from the blending of
three different types of vinegar.
Makes 4 servings
One 15-ounce lean London broil, 1" thick
1/2 cup finely chopped onion
1/4 cup sherry vinegar
1/4 cup red wine vinegar
2 fluid ounces (1/4 cup) dry red wine
2 tablespoons reduced-sodium soy sauce
1 tablespoon balsamic vinegar
6 medium garlic cloves, coarsely chopped
2 teaspoons olive oil
1 tablespoon + 1 teaspoon sugar substitute
1 teaspoon grated pared fresh ginger root or 1 teaspoon
ground ginger
Freshly ground black pepper, to taste
8 scallions, trimmed
Let steak stand, covered, at room temperature 30 minutes.
Combine onion, sherry and red wine vinegars, wine, soy
sauce, balsamic vinegar, garlic, oil, sugar substitute, ginger
and black pepper and marinate steak 4 hours, turning
steak after 2 hours . Remove steak with tongs, reserving
marinade.
In small saucepan over high heat, bring marinade to a
rolling boil; boil for 1 minute, stirring constantly. Remove
from heat and set aside.
Prepare grill for a hot fire, using direct method (see
Cooking Methods); spray grill with nonstick cooking spray.
Grill steak, basting with marinade, 5-7 minutes on each
side (rare), 7-9 minutes (medium-rare), 9-10 minutes
(medium), 10-12 minutes (well-done). Remove from heat; let
stand 5 minutes before slicing. Divide evenly among 4
plates; garnish each with 2 scallions and serve.
SERVING (3 OUNCES BEEF, WITH 2 SCALLIONS)
PROVIDES: 1/2 Fat, 1/2 Vegetable, 3 Proteins, 15 Optional
Calories.
PER SERVING: 213 Calories, 9 g Total Fat, 2 g Saturated Fat,
66 mg Cholesterol, 256 mg Sodium, 5 g Total Carbohydrate, 0 g
Dietary Fiber, 25 g Protein, 14 mg Calcium