London Broil Recipe

A culinary classic. London broil is a specific cut of beef that when done incorrectly is like trying to eat a hockey puck. But when done correctly, it is a tender and flavorful steak and is affordable enough to feed the whole family. The key is to never over cook it and to always cut the steak at a 45-degree angle. Tasting Guidelines: Taste is savory and meaty. Weight is medium but can be balanced with salt and rosemary. Texture is firm and steaky. Good for people with low to moderate treatment side effects. Best categorized as classic American. (Definitely not British)

london broil recipe for cancer and chemotherapy by chef ryan callahan and cooking for chemo
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London Broil Recipe

A culinary classic. London broil is a specific cut of beef that when done incorrectly is like trying to eat a hockey puck. But when done correctly, it is a tender and flavorful steak and is affordable enough to feed the whole family. The key is to never over cook it and to always cut the steak at a 45-degree angle. Tasting Guidelines: Taste is savory and meaty. Weight is medium but can be balanced with salt and rosemary. Texture is firm and steaky. Good for people with low to moderate treatment side effects. Best categorized as classic American. (Definitely not British)
Prep Time45 minutes
Cook Time30 minutes
Course: Main Course
Cuisine: American
Keyword: london broil, meat
Servings: 4 people
Author: Chef Ryan Callahan
Cost: $15

Equipment

  • Cutting board
  • Carving knife
  • tenderizing mallet
  • Ziploc bag -gallon size
  • broiling pan or baking dish

Ingredients

Food Ingredients:

  • 1 London broil
  • 2 tbsp. olive oil

Flavor Balancers:

  • kosher salt
  • meat tenderizer
  • black pepper

Aromatics:

  • 1 tbsp. garlic minced
  • 2 tbsp. fresh rosemary leaves

Instructions

  • Lightly tenderize meat on both sides with tenderizing mallet. Take extra time to make certain that the large, hard, fat vein is worked/tenderized extra well. Loosely cover meat with salt, black pepper, and meat tenderizer. Place meat to the side and allow to rest.
  • Take rosemary leaves and smash them with the flat side of your knife. Take a small bowl and add together smash rosemary leaves, garlic, and olive oil, mixing together well. Apply mixture to front and back of London broil then place inside of large Ziploc bag. Allow to marinate on the counter 30–45 minutes.
  • Now from here there are two ways you can cook the London broil:

Easy Method

  • Preheat the oven to 275°Place on a broiling pan. Put in the oven and allow to cook until internal temperature reaches 125°F, which is medium rare. Pull out immediately. Allow to rest 15 minutes before slicing. Slice along the shortest end of the steak at a 45-degree angle, creating thin long strips. Serve as desired.

Advanced Method

  • Take a large cast iron skillet, and heat it as hot as you can on the stove. Sear for 3 minutes on each side. Immediately remove from heat using a thermometer to check for 125°If London broil is not at temperature, return to skillet and seer in 30–60 second increments until desired temperature is reached. Remove from heat and allow to rest at least 15 minutes before cutting. Slice thin slices at a 45-degree angle starting at the thinnest side of the steak.

Notes

Allowing the meat to rest before carving; it makes the meat more juicy. The reason you let the London broil marinate at room temperature on the counter versus at forty degrees in the refrigerator is quite simply that when you expose cold meat to heat, the outside cooks dramatically faster than the inside of the meat What happens is the outside meat becomes over cooked while the inside is still not done. By the time this is finished it will be a tough piece of meat. Raising the internal starting temperature even 30 degrees to the temperature of the counter allows for the out side of the meat to cook at the same rate, but allows the internal temperature to raise equally, leading to a more tender piece of meat in the end. On a London broil, which is already tough to start with, we want to do everything we can to reduce toughness. Also, we want to let the London broil rest at room temperature because there are little enzymes in the meat that will break down the tougher parts resulting in a more tender meal. They only work at warmer temperatures under 120°F. This has been proven through food science and the preparation technique known as Sous Vide. Pronounced Sue Veed. In this recipe, it might be prudent to finish the chemo-patient’s London Broil in a saute pan after cooking allowing it to raise to a well done temperature of 150 degrees to prevent food borne illness.

Cooking for Chemo focuses on teaching you how to make your food taste good again during cancer and chemotherapy treatments. The flavor and cooking techniques contained within our easy to make recipes will help improve your quality of life as you go through cancer and chemotherapy treatments. Our cooking and flavor techniques can be integrated with any diet regimen. Talk with your dietitian to come up with a quality nutrition plan. This site is not to be taken as or used instead of professional medical advice. Please consult your doctor, oncologist, and dietitian before starting any new diet.

This recipe is taken from Cooking for Chemo …and After! By Chef Ryan Callahan -The Cancer Chef. For more cooking for chemotherapy recipes like this, you can pick up a copy on Amazon . Have specific questions? Email us at [email protected]

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