Food From Friends, Meat & Poultry

Makes 4 servings

1/4 cup chopped onion
2 Tbsp. fresh parsley
2 Tbsp. balsamic vinegar
1 Tbsp. olive oil
2 tsp. Dijon-style mustard
1 clove garlic minced
1 Ib. London broil, or chuck steak

1. Combine onion, parsley, vinegar, oil, mustard, and garlic in a bowl.

2. Place London broil or chuck steak in a sturdy plastic bag. Add onion mixture, spreading it on both sides of the meat. Close bag securely.

3. Place filled bag in a long dish in case of any leaks. Marinate in refrigerator 6-8 hours, or overnight. Turn it over at least once while marinating.

4. Pour off marinade. Place steak on rack in broiler pan so meat is about 5″ from heat source. Broil about 6-8 minutes on each side for rare; 9 minutes on each side for medium.

5. When finished broiling, allow meat to stand for 10 minutes.

6. Then carve diagonally across the grain into thin slices.

Per Serving
Calories 210, Kilojoules 879, Protein 23 g, Carbohydrates 4 g, Total Fat 10 g, Saturated Fat 3 g, Monounsaturated Fat 6 g, Polyunsaturated Fat 1 g, Cholesterol 64 mg, Sodium 132 mg, Fiber trace

Tip: You can grill the steak, rather than broiling it.

Dietitian’s tip: Marinating meat before grilling not only adds flavor but also reduces the chance that cancer-causing substances will form on the meat during grilling. Marinating also helps keep meat from burning and charring.