London Broil

Gluten Free
Dairy Free
Health score
18%
London Broil
260 min.
4
388kcal

Suggestions

Ingredients

  • teaspoons parsley fresh chopped
  • cloves garlic minced
  • teaspoons juice of lemon 
  • 0.3 teaspoon lemon pepper 
  • tablespoon meat tenderizer 
  • teaspoons seasoning salt 
  • teaspoons tarragon vinegar 
  • 1.5 pounds top round 
  • 0.3 cup vegetable oil 

Equipment

  • bowl
  • grill
  • meat tenderizer

Directions

  1. Score top and bottom of meat with a 1 1/2 inch square pattern, and score the side.
  2. Sprinkle meat liberally with unseasoned meat tenderizer, then pierce with fork 1/8 inch apart and at least half-way through the meat on both sides.
  3. Sprinkle lightly with water, and rub in tenderizer.
  4. Place on a plate, cover, and set aside for an hour.
  5. In a small bowl, mix together oil, lemon juice, seasoned salt, lemon pepper, garlic, parsley, and tarragon vinegar.
  6. Pour marinade over meat, reserving a portion to be used for brushing (Note: DO NOT mix the reserved marinade with the meat; set aside for later).
  7. Pour remaining marinade over meat, recover dish and refrigerate for three hours, turning every half hour.
  8. Preheat grill for hot heat.
  9. Lightly oil grate, and position it 2 inches above the coals.
  10. Place meat on grill, and cook for 5 minutes. Turn meat over, brush with marinade, and cook for another 5 minutes.

Nutrition Facts

Calories388kcal
Protein42.35%
Fat56.85%
Carbs0.8%

Properties

Glycemic Index
36
Glycemic Load
0.16
Inflammation Score
-3
Nutrition Score
21.39304352989%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
0.22mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:387.82kcal
19.39%
Fat:24.01g
36.94%
Saturated Fat:4.76g
29.74%
Carbohydrates:0.76g
0.25%
Net Carbohydrates:0.68g
0.25%
Sugar:0.08g
0.09%
Cholesterol:106.13mg
35.38%
Sodium:1276.3mg
55.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.25g
80.5%
Selenium:55.68µg
79.54%
Vitamin B3:12.1mg
60.51%
Vitamin B6:1.2mg
60.14%
Zinc:7.82mg
52.13%
Phosphorus:391.63mg
39.16%
Vitamin B12:2.3µg
38.4%
Vitamin K:37.33µg
35.55%
Iron:3.42mg
19.03%
Potassium:659.24mg
18.84%
Vitamin B2:0.26mg
15.06%
Vitamin E:1.99mg
13.29%
Vitamin B5:1.22mg
12.22%
Vitamin B1:0.17mg
11.19%
Magnesium:44.33mg
11.08%
Copper:0.19mg
9.54%
Folate:24.68µg
6.17%
Calcium:42.03mg
4.2%
Manganese:0.07mg
3.51%
Vitamin C:1.61mg
1.95%
Source:Allrecipes