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| | | |  | | | Cook's Tip: One-and-one-quarter pounds well-trimmed boneless beef chuck shoulder steak, cut 1 inch thick, may be substituted for beef flank or top round steaks. To grill, place steak on grid over medium, ash-covered coals. Grill, uncovered, 16 to 20 minutes for medium rare to medium doneness, turning occasionally. Cook's Tip: To make asparagus spears easier to turn on the grill, thread them ladder-style onto two 12-inch metal skewers. Insert a skewer about 1 inch from each end of the asparagus spear, leaving small space between spears. Use tongs to turn entire asparagus “ladder” for even cooking.
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| | | | This recipe is an excellent source of protein, vitamin B6, vitamin B12, selenium and zinc; a good source of niacin and iron. | |  |
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London Broil
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Ingredients: |
| 1 |
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pound beef flank steak or top round steak, cut 1 inch thick |
| 2 |
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medium red onions, cut into 8 wedges each |
| 1 |
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pound asparagus, trimmed |
| 3 |
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tablespoons prepared red wine vinaigrette |
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Salt and pepper |
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Marinade: |
| 1/3 |
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cup prepared red wine vinaigrette |
| 1/2 |
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teaspoon dried basil leaves, crushed |
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Instructions: |
| 1. |
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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. |
| 2. |
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Thread remaining 12 onion wedges onto two 12-inch metal skewers. |
| 3. |
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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. |
| 4. |
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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. |
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| Makes 4 servings. |
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| | | | | 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. |
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