How healthy is London broil?
London broil is economical, flavorful, simple to prepare and nutritious. According to the United States Department of Agriculture guidelines for labeling cuts of beef, London broil qualifies as extra-lean, with less than 5 grams of total fat, 2 grams of saturated fat and 95 milligrams of cholesterol in every 3-ounce serving.
How many pounds is a London broil steak?
London Broil steaks are about 1.5-2 lb. each and are very tender and very lean. Because London Broil is comprised of three different muscles, the thickness varies throughout the cut.
Can you use flank steak for London broil?
Though flank steak can be used in London broil recipes, you can use a number of different lean cuts to prepare the dish. The first thing most people notice about flank steak is its thick, ropy grain, which is more visible than it is in cuts like beef tenderloin. Flank steak is flat and roughly rectangular in appearance.
What is London broil made of?
The Name London Broil. Generally, you will find London Broil being marketed as a steak or small roast that comes from the sirloin or round sections of beef. This, of course, makes the whole issue very confusing. To make matters worse, the original method of the London Broil was a flank steak, pan-fried to medium rare, cut cross grain and served.
How many calories are in a London broil steak?
This is one of the lowest-calorie cuts of beef you can find. It has only 168 calories per 4 ounces, with 24 grams of protein.
What is the healthiest steak for you to eat?
Of these, the following are considered extra lean:Eye of round roast and steak.Sirloin tip side steak.Top round roast and steak.Bottom round roast and steak.Top sirloin steak.
What is London broil meat good for?
If you see a cut labeled “London broil” at the supermarket, it's a good candidate for this marinating and grilling cooking method. You could also use it for stews or smaller braises. London broils, flank steak, and top round steaks are all generally less expensive because they are tough and lean.
How much fat is in top round London broil?
Beef - FreshdirectNutrition FactsFor a Serving Size of 4 oz raw (113g)How many calories are in Top Round London Broil? Amount of calories in Top Round London Broil: Calories 160Calories from Fat 45 (28.1%)% Daily Value *How much fat is in Top Round London Broil? Amount of fat in Top Round London Broil: Total Fat 5g-16 more rows
Is London Broil lean?
According to Men's Health, the London Broil is very lean and the lowest calorie cuts of beef consisting of only 168 calories per 4 ounces with 24 grams of protein.
What's the worst meat to eat?
Avoid processed meats Finally, health experts say to stay away from processed meats, which are generally considered to be unhealthy. These include any meat that has been smoked, salted, cured, dried, or canned. Compared to fresh meat, processed meats are high in sodium and can have double the amount of nitrates.
Why is London broil cheap?
Because it's from a tougher part of the animal, London broil is significantly less expensive than other cuts of beef, making them a popular and affordable option for city cooks. As a comparison, an aged boneless strip steak can cost $25.00 per pound whereas London Broil is easy to find at $6.00 to $8.00 per pound.
Is London broil same as top sirloin?
You may also discover that various beef cuts such as the top round, the bottom round, sirloin steak tip, chuck shoulder, or chuck steak is also labeled as “London broil.”
What type of meat is London broil?
What Cut of Meat is Best Used for London Broil Recipe? London Broil is not necessary the type of meat it is but the way you cook it. It is usually known as flank or top round steak that is marinated over night and then broiled on a high temperature in the oven.
What is the nutritional value of London broil?
London Broil. Per 4-ounce serving: 265.7 calories; 8.7g total fat (0.3 g saturated, 1.3g polyunsaturated, 3.0g monounsaturated); 147.8mg sodium; 100.0mg cholesterol; 0.2g carbohydrate; 0.0g fiber; 0.0g sugars; 40.2g protein; 0.0mg potassium.
Is London Broil high in protein?
London broil is an excellent source of protein. Each 3-ounce serving provides 27 grams of protein, an amount that supplies 50 percent of the USDA's recommended daily allowance of protein for a healthy adult following a 2,000-calorie diet.
How many calories are in a 2 pound London broil?
173 calories Where do the calories come from?
Buying, Cooking, and Recipes
Derrick Riches is a grilling and barbecue expert. He has written two cookbooks.
What Is London Broil?
Originally London broil was made with flank steak, but over the years, the name has been applied to many other lean, thick cuts of beef, such as top round. Generally, you will find London broil being marketed as anything from a 1-inch steak to a 4-inch roast that comes from the sirloin or round sections of beef.
How to Cook London Broil
The marinade traditionally used for London broil can range anywhere from a simple mixture of olive oil with salt and pepper to a mixture of a wide range of ingredients.
What Does London Broil Taste Like?
A London broil is generally a tough cut of meat, but it has great flavor. If prepared correctly, it becomes a flavorful steak with a nice beefy taste and tender chew. Since it is marinated before being cooked, it will take on the flavors of those ingredients.
London Broil Recipes
A London broil begins with a good marinade. A great one to try is a mixture of soy sauce, olive oil, garlic, ginger, balsamic vinegar, and honey. This gives it some basic flavors that complement the beef nicely.
Where to Buy London Broil
You will find packages of meat labeled as "London Broil" in the meat case of your grocery store. Most often, the supermarket butcher will choose one cut of meat to offer as a London broil, so the particular cut of meat can vary store to store. If you are unsure which cut it is, just ask the butcher.
How to Store London Broil
Raw meat of almost any kind can be kept in the refrigerator for three to five days. Once well-wrapped, it can be stored in the freezer for six to 12 months. If you have placed the London broil in a marinade but cannot cook it that evening, it will remain safe in the liquid for about four days in the fridge.
London broil is not a cut of meat
Newsflash: While you might find that some packages of meat indicate that "London broil" is what lies within, such a thing cannot be. London broil is, after all, not analogous to a New York strip or a filet mignon in being a specific cut of meat.
London broil is a method of cooking
If London broil isn't a cut, then what is it? As its name suggests, it's a method of cooking (though, perhaps confusingly, not one that hails from London, but rather from Philadelphia, according to TasteAtlas ).
London broil first became popular in the '50s
While according to TasteAtlas, the first written record of London broil dated to 1931, it didn't reach its height of popularity until later. Per Bon Appéti t , the dish was very popular in the '50s and '60s, and that time period informed the flavors used. At this time in our history, Americans loved higher levels of acidity.
London broil is usually fairly tough
London broil is made with cuts of meat that are fairly tough, and the acid in the marinade serves not only as a flavor enhancer but also as a natural tenderizer, breaking down some of that toughness during the wait in the fridge (via Bon Appéti t ).
London broil meat is relatively cheap
Whenever a recipe seeks to tenderize tough meat, you can bet that the main ingredient is going to be a cheap one. Indeed, London broil is usually made with cheaper cuts of meat, a characteristic that explains a recent departure from the original cut used to make it.
A marinade is essential for good London broil
London broil just isn't London broil without the marinade. Indeed, this step not only adds flavor; it also improves the texture of the meat being used.
London broil can be broiled, grilled, or even pan-fried
The name of London broil might make you think that you need to use the broiler to cook this tasty steak, but in reality, any high-heat cooking method will work. According to TasteAtlas, the original London broil recipe actually called for pan-frying the steak before thinly slicing it.
Variations
Varieties
- Originally London broil was made with flank steak, but over the years, the name has been applied to many other lean, thick cuts of beef, such as top round. Generally, you will find London broil being marketed as anything from a 1-inch steak to a 4-inch roast that comes from the sirloin or round sections of beef. These cuts all have something in common: They are lean and tend to be …
Purpose
- Although the label may not direct the consumer how to cook the piece of meat, a London broil is meant to be marinated and cooked over high heat. It's a great way to get a really good meal out of a less expensive cut of meat.
Preparation
- The marinade traditionally used for London broil can range anywhere from a simple mixture of olive oil with salt and pepper to a mixture of a wide range of ingredients. (Chefs in earlier days tended to mix seasonings, sauces, and marinades more from what was on hand than from a specific recipe.) Marinate for 2 to 3 hours per inch of meat, and then it is ready to be cooked. Gril…
Cuisine
- London broil is great sliced over mashed potatoes (a traditionally favorite side dish), as well as turned into fajitas. You can use a London broil for almost any recipe calling for flank steak. The steak can also be slow cooked for rich-tasting, tender results.
Composition
- If the London broil is top round, it will have 210 calories and 6.4 grams of fat (2.2 grams are saturated) in a 4-ounce serving, as well as 86 milligrams of cholesterol. Top round is a good source of protein at almost 36 grams. For 4-ounces of flank steak, you'll find 219 calories and 9.4 grams of fat (3.9 grams saturated). There's a lot less chole...