London
Broil Recipe 4 Servings
Ingredients
- 1 pound beef flank steak or top
round steak, cut 1 inch thick
- 2 medium red onions, cut into 8
wedges each
- 1 pound asparagus, trimmed
- 3 tablespoons prepared red wine
vinaigrette
- Salt and pepper
Marinade:
- 1/3 cup prepared red wine vinaigrette
- 1/2 teaspoon dried basil leaves,
crushed
Preparation
Chop 4 of the
onion wedges. Combine marinade ingredients and chopped onion
in small bowl. Place beef steak and marinade in food-safe
plastic bag; turn steak to coat. Close bag securely and
marinate in refrigerator 6 hours or as long as overnight,
turning occasionally.
Thread remaining
12 onion wedges onto two 12-inch metal skewers.
Remove steak
from marinade; discard marinade. Place steak in center of
grid over medium, ash-covered coals; arrange onion kabobs
and asparagus on grid around steak. Grill flank steak,
uncovered, 17 to 21 minutes for medium rare to medium
doneness (top round steak 16 to 18 minutes for medium rare
doneness), turning occasionally. Grill vegetables 9 to 12
minutes or until crisp-tender, turning occasionally.
Remove onions
from skewers. Toss onions and asparagus with 3 tablespoons
vinaigrette. Carve flank steak across the grain into thin
slices. (Carve top round steak crosswise into thin slices.)
Season with salt and pepper, as desired. Serve with
vegetables.
Nutrition
information per serving using flank: 258 calories; 13 g fat
(3 g saturated fat; 3 g monounsaturated fat); 42 mg
cholesterol; 703 mg sodium; 9 g carbohydrate; 2.0 g fiber;
26 g protein; 7.5 mg niacin; 0.6 mg vitamin B6; 1.4 mcg
vitamin B12; 2.2 mg iron; 30.9 mcg selenium; 4.8 mg zinc.
Nutrition information per serving using top round: 257
calories; 11 g fat (2 g saturated fat; 2 g monounsaturated
fat); 61 mg cholesterol; 691 mg sodium; 9 g carbohydrate;
2.0 g fiber; 29 g protein; 5.6 mg niacin; 0.5 mg vitamin B6;
1.5 mcg vitamin B12; 3.0 mg iron; 36.5 mcg selenium; 5.2 mg
zinc. Nutrition information per serving using chuck
shoulder: 247 calories; 12 g fat (3 g saturated fat; 3 g
monounsaturated fat); 156 mg cholesterol; 715 mg sodium; 9 g
carbohydrate; 2.0 g fiber; 24 g protein; 3.6 mg niacin; 0.4
mg vitamin B6; 2.6 mcg vitamin B12; 3.3 mg iron; 29.3 mcg
selenium; 5.9 mg zinc.
For more exciting
beef and lamb recipes, click here! |
