Flank Steak

The term "London Broil" can be a bit mysterious. London broil is not a cut of meat but rather a method of cooking. It was one of the first recipes to become popular in early restaurants despite its name, the recipe is said to be American in origin. The original method of the London broil was simply a flank steak; pan fried to medium rare, cut cross grain and served.


Later the method was changed to include marinating the flank steak and then grilling or broiling it. The marinade traditionally used for London broil has ranged anywhere from a simple mixture of olive oil with salt and pepper to a wide collection of ingredients. You need to remember that chefs in earlier days tended to make mix seasonings, sauces and marinade more from what was on hand than from a specific recipe.

Today you may find in the food market other meats called London broil. The term applies not only to flank steak but also to other boneless cuts of meat such as top sirloin, top round, and chuck shoulder steaks. These cuts all have something in common; they are lean and tend to be tougher, so the same rules apply to the cooking process.

What’s a Marinade?

A marinate is a seasoned liquid, containing an acid of some sort (lemon juice, vinegar, wine) which aid in tenderizing meat and enhance the flavor. The meat is soaked over a period of time in the liquid permitting it to absorb the flavors of the marinade.

Flank Steak or London Broil

  • 1 ½ -2 lbs (681-908 grams) beef or buffalo flank steak (¾ inch thick)
  • 1 cup (250 ml) extra virgin olive oil
  • ½ cup (125 ml) tamari or Bragg sauce
  • ¼ cup (62.5 ml) apple cider vinegar
  • 4-6 cloves crushed garlic
  • 2-3 1 inch (2.54 cm) chunks fresh ginger
  • Sea salt
  • Crushed black pepper

Serves 4

Method

  • Combine all ingredients in a heavy-duty zip-top plastic bag.
  • Turn the bag over a few times to coat the meat, refrigerate for at least 8 hours preferably overnight, turning occasionally.
  • Remove steak from marinade.
  • Grill the steak over high heat for about 5 minutes per side. Cover grill lid.

If you have difficulty in determining if the meat is done, cut a small chunk off the end do not cut into the center. Medium rare will usually satisfy everyone's taste. The secret is to pull the meat off the grill when it is slightly under the desired done-ness as it will continue cooking for a few more minutes till it begins to cool, this will allow the meat to absorb it's own juices. Carve the London broil cross grain in thin strips.

Bon Appetite!...TKH

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