London Broil Marinated in Soy Sauce and Mustard…
Ahhhhhh…..that just sounds good to me. Just to let you know, the diet is coming along just fine. I did not weight before starting because I was just too afraid to look at the scale. I know I am doing good because my closes fit better and I feel better. I am on a low-carb eating plan. I have tried other diets, but the low-carb plan just seems to work best for me. Even when I was on weight watchers, if I ate too much fruit, I didn’t lose my two pounds per week. So today I am posting a recipe I found in a low-carb recipe book. I have my London Broil marinating now and this will be the main course for dinner tonight. Alone with a Granny salad and some veggies, this will be a nice Sunday dinner.
London Broil Marinated in Soy Sauce and Mustard
Recipe by Prevention Magazine
1 TBL. - Dry mustard
4 tea – Soy Sauce
2 tsp. – Red wine vinegar
1 tsp. – Onion powder
¼ tsp. – Garlic powder
1 TBL – Olive oil
1 – Top Round or Sirloin London Broil (1 ½ pound), 1 “ thick
¼ tsp. – Salt
¼ tsp. – Ground Black Pepper
In a small bowl, combine the mustard and soy sauce to make a paste. Stir in the vinegar, onion powder, and garlic powder. Whisk in the olive oil. Place the beef in a glass baking dish. Pour the mustard mixture over the beef, and rub lightly to coat all over. Cover, and refrigerate 2 hours or up to 24 hours. Remove from the refrigerator 15 minutes before cooking.
Place the broiler rack 2” to 3” from the heat source, and preheat the broiler. Coat a broiler pan with cooking spray.
Transfer the beef to the pan, and sprinkle with the salt and pepper. Broil until the top is browned, 4 to 5 minutes. Turn, and cook the second side until a meat thermometer registers 145 degrees F. for medium-rare, 3 to 4 minutes. Remove to a platter, and let rest 5 minutes. Thinly slice diagonally, and serve with the juices on the platter.
Makes 4 servings.
Per serving: 309 calories, 36g. protein, 1g.carbohydrates, 17g. fat, 6g. saturated fat, 85mg. cholesterol, 560mg. sodium, 0g. fiber.
Diet Exchanges: 0 milk, 0 vegetable, 0 fruit, 0 bread, 5 meat, 3 fat.
Time Saver: Refrigerate leftovers in a covered container for up to 3 days. Use them for super fast suppers and lunches. To reheat, slice the beef and dip into simmering beef broth until heated through, 30 to 60 seconds.
Note from Lucy: Please make sure you let the beef "sit" for 5 minutes after cooking. If you cut the beef too soon it will be tough. You have to let the juices run through the meat before cutting it. Have you ever noticed how the juices just pour out of the meat if you cut it right away after cooking? That is because you did not let it "sit". I learned this trick from a top chef.