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Sunday, April 24, 2011

Marinated London Broil and Carrots with dill butter

I hate the lack of standardized nomenclature for cuts of meat at the grocery store/butcher/farm processor.  Makes me crazy.  A "London broil" cut is basically a thick top round steak, but might be labeled "top round roast", "london broil", "round steak", "top round"...you'll know it when you see it though...about 1 1/4" thick and kind of rectangular.  This is adapted from the South Beach Diet cookbook.  The nutritional info is skewed a little high for calories, sodium content and carbs because the SparkRecipes website doesn't allow you to discount nutritional content from a marinade which doesn't get completely consumed as part of the final dish (or if it does, I don't know how to make it work).

I like this carrot dish (adapted from Better Homes and Gardens) since it jazzes up cooked carrots and can be frozen as a kit...no need for last-minute shopping to insure there's a vegetable side dish to go with your roast.  You can make this with fresh carrots, but if you plan to make a freezer kit, you'll still have to blanch the carrots to keep weird enzyme things from happening in the freezer.

Also, I don't know if I've ever mentioned that when I use butter, I use unsalted butter.  Makes a difference regarding sodium content and how strongly the dish tastes of salt if you add more.

Marinated London Broil
Serves 6

1 1/2 lbs top round roast
1 5.5 oz can low-sodium V8
1/4 Worcestershire sauce
1 tbsp lemon juice
1/4 medium onion, chopped
1 clove garlic, chopped
1/2 tsp black pepper

Combine last 6 ingredients in a bowl.  Put roast in a ziptop bag and pour marinade over.  Marinade at least 2 hours, overnight or freeze for later cooking.

To cook, thaw thoroughly.  Drain off marinade.  Preheat broiler.  Broil roast for about 8 minutes total, turning once, for medium-rare, 12 minutes total for medium or 15-18 minutes total for shoe leather. 

Edited to add: With my current electric broiler at 5" from broiler, 15 minutes total produced medium-rare.  Know your equipment, and your mileage may vary.

Nutritional info

Carrots with Dill Butter
4 servings

1 lb. frozen carrots
2 tbsp unsalted butter
juice of 1/2 lime
1/2 tsp dill
1/4 tsp pepper

Combine butter, lime juice, dill and pepper in a small bowl or ziptop bag.  Fridge or freeze with frozen carrots in a larger bag. 

You can cook this one from frozen.  Boil/steam carrots according to package directions (or about 10 minutes for fresh carrot slices) and drain.  Toss with butter mixture and warm slightly if ingredients were frozen.

Nutritional info Pin It

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