Dry Rubbed Pan-Fried London Broil

http://greenlitebites.com/2010/08/23/pan-fried-london-broil/
20100823_londonBroil5

There are a few meals that I forget about which make wonderfully easy, delicious family pleasing dinners. London Broil is one of them.

London Broil is actually not a cut of meat although I always see packages of beef listed as such. I believe it’s a cooking process. Generally I buy choice cuts that are labeled “London Broil” which are about 1 inch thick and a pound. It’s more then enough for us and allows me to cook dinner up quickly having just enough leftovers to make a cheese steak or two the next day. :) (I may do that for lunch tomorrow :)

Dry Rubbed Pan-Fried London BroilI made this one tonight and it was devoured by both the husband and child. I LOVE it when that happens! Here’s what I did…

  • About a pound of choice London Broil cut beef
  • 1/2 tsp kosher salt
  • 1/2 tsp fresh ground black pepper
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp chili powder
  • 1/2 tsp ground cumin

Pull the defrosted London Broil out of the fridge an hour or two before dinner. A room temperature steak cooks better. Honestly, I pull mine out of the freezer in the morning and defrost it all day on the counter. By dinner time it’s perfect. (Note: I realize some may disagree with this method for food safety reasons but it works for me.)

Make the dry rub by mixing all the dry spices together. Sprinkle the rub on both sides of the london broil using all of it.

Heat a skillet over medium high heat. Make sure it nice and hot and then add the steak.

Cook it for 4 minutes then flip.

Cook for an additional 4 minutes. If you’re london broil is thicker then an inch you may want to transfer the meat to a preheated 350 degree oven to finish cooking. For my cut the 4 minutes per side was perfect.

Remove from the skillet and let rest for at least 10 minutes! This is the hardest part, I know, but think of it as past of the cooking process. The meat is still actually cooking during this time.

After 10 mintues cut the beef against the grain so that you can see lines up and down the cuts.

I served mine with corn of the cob and sugar snap peas. It was a perfect summer meal!

As for nutritional info I’ll base it on cooked beef. The number of servings will vary based on the size of your cut. I usually count all my lean protiens like this as a point an ounce, it works for me.

Approx Nutritional Information per serving
Servings Amt per Serving
varies 3 oz cooked
Calories Fat Fiber WWPs
160 7g 0g old: 3 new: 4
Sugar Sat Fat Carbs Protein
0g 2g 0g 23g
21 comments »»
Posted in: 3 WWP, 4 WWPP, Dinner Ideas, Food Photos, Toddler Approved
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21 Comments and 0 Replies

  1. Laura

    Wow, does that ever look delicious! I’ve never heard of a “London Broil” cut here in Canada. I think they call it a flank steak up here, but I could be wrong. Regardless, yummy!

  2. Krista S.

    I love this cut of meat and make it about twice a month on the grill in the summer time and I’ve even cubed it up and used a meat marinade/tenderizer and then shishkabobbed it with veg.

  3. Nikki

    Just to let you know, my hubby, who works in the food industry (he now works in can goods, but used to work in fresh meat) thaws meat on the counter and always laughs at me when I insist on thawing in the microwave or fridge.

  4. Jessica

    Member of the Countertop Thawing Club! Especially if it is to be used the same day! And I brown my ground beef from frozen!! (gasp!! NO!!)
    I have some round steak, lurking…I’m gonna give this a shot. I’m feeling some “Cantina Tacos” with the leftovers! (thanks Taco Bell commercials!;p )

  5. RG

    Well, you wouldn’t do that now that you’re at home, right? 2-3 hours, sure, but all day? What about thawing it in water instead? I think what’s scary is that the surface of the meat will warm up to room temp while the inner portion is still frozen. Thawing in water would slow down that issue.

    As far as frozen ground beef, isn’t it fast enough to do a quick microwave defrost?

  6. roni

    I do do it when I’m home but the water is a great idea! For me nothing ever really defrosted in 2-3 hours.. More like 4-5.

    As for ground meat in the microwave.. I haven’t found that perfect setting that doesn’t start cooking the edges but I do use it in a pinch.

    I’m not recommending anyone follow my lead. Only sharing what I do and what works for me and my family.

  7. Joline

    Roni, thank you for dinner tonight! we were scrounging around for dinner because neither of us wanted to go to the store and we didn’t really want to cook either. This was perfect because we had tenderloin in the freezer! I served it with link to greenlitebites.com because I had the ingredients for it in the house as well. At least, I had thought I did. When it came time to add the thyme I found out we didn’t have any :( but my husband, being like you and very creative and knowing the types of things that go well together, added caraway seed and rosemary to it. I accidentally used twice as much of the apple cider vinegar as was called for, but it turned out okay. I also made my own bacon bits again out of maple bacon I had in the freezer. I also might have gone a litte overboard with the pepper as well since there wasn’t a measurement for it. /shrug oh well tasted good anyway.
    All in all, dinner was WONDERFUL! and my husband wants me to definitely put the cabbage in the “make again” pile! Thank you so much!

  8. roni

    Hi Brenda! A few things on toughness: The cut of meat can play a big role as well as cooking time and the way you slice it.

    Make sure you cut against the grain. See in the photos above how you can see the lines in the slices, that’s against the grain. Make a HUGE difference. Also try not to cook it past medium rare.

    Hope that helps!

  9. Brenda

    Thanks for responding Roni. I cooked it just like you said and it looked delicious just like yours. I also cut it against the grain. Must have been my meat. I will try this again. Thanks!

  10. V

    I made this last night on a whim. I never prepared London broil like this and it turned out great!! My family loved it and it was soooo easy. A keeper for sure!

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