London Broil II

Gluten Free
Dairy Free
Popular
Health score
22%
London Broil II
345 min.
8
333kcal

Suggestions

Ingredients

  • pounds flank steak 
  • clove garlic minced
  • 0.5 teaspoon ground pepper black
  • tablespoon catsup 
  • 0.5 teaspoon oregano dried
  • teaspoon salt 
  • tablespoons soya sauce 
  • tablespoon vegetable oil 

Equipment

  • bowl
  • grill
  • aluminum foil

Directions

  1. In a small bowl, mix together garlic, salt, soy sauce, ketchup, vegetable oil, black pepper and oregano.
  2. Score both sides of the meat, diamond cut, about 1/8 inch deep. Rub garlic mixture into both sides of the meat. Wrap tightly in aluminum foil, and refrigerate for 5 to 6 hours, or overnight. Flip meat every few hours.
  3. Preheat an outdoor grill for high heat, and lightly oil grate.
  4. Place meat on the prepared grill. Cook for 3 to 7 minutes per side, or to desired doneness.

Nutrition Facts

Calories333kcal
Protein61.77%
Fat36.76%
Carbs1.47%

Properties

Glycemic Index
10.25
Glycemic Load
0.1
Inflammation Score
-4
Nutrition Score
22.428260558973%

Flavonoids

Myricetin
0.01mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:332.89kcal
16.64%
Fat:13.06g
20.09%
Saturated Fat:4.97g
31.05%
Carbohydrates:1.18g
0.39%
Net Carbohydrates:1.03g
0.37%
Sugar:0.52g
0.58%
Cholesterol:136.08mg
45.36%
Sodium:805.07mg
35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:49.38g
98.76%
Selenium:67.04µg
95.77%
Vitamin B3:14.43mg
72.13%
Vitamin B6:1.39mg
69.74%
Zinc:8.73mg
58.19%
Phosphorus:468.35mg
46.83%
Vitamin B12:2.06µg
34.4%
Potassium:797.75mg
22.79%
Iron:3.73mg
20.71%
Vitamin B2:0.28mg
16.21%
Vitamin B5:1.46mg
14.6%
Magnesium:53.49mg
13.37%
Vitamin B1:0.17mg
11.24%
Copper:0.18mg
9%
Folate:31.2µg
7.8%
Vitamin K:6.89µg
6.56%
Vitamin E:0.85mg
5.66%
Calcium:52.67mg
5.27%
Manganese:0.09mg
4.48%
Source:Allrecipes