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In a small bowl, combine the cumin, sugar, salt, thyme, pepper and
cayenne; blend. Rub the spice mixture evenly on the meat. Place on a
non-metallic plate, cover with plastic wrap and refrigerate until 20
minutes before cooking. The spice rub may be put on the meat up to 24
hours before cooking. The longer it is on the meat, the more intense the
flavor will be.
Place the rack in position B and preheat toaster oven on broil setting,
keeping door ajar. Put ¼ cup of water in the bottom of the drip tray;
position the drip tray so that the meat will be about 1 inch from the
upper element. Lightly coat the broiling rack with cooking spray and
arrange the meat on it. Broil with the door ajar for 16 to 20 minutes; turn
the London broil halfway through cooking time, until meat is done to
desired taste*. Let stand for 10 minutes before carving to allow the
juices to set; the meat will continue to cook during this time. Test for
appropriate doneness with an instant-read thermometer. After the meat
has rested, slice across the grain in very thin slices to serve.
*Times will be dependent on temperature and thickness of meat.
Test with an instant-read thermometer.
Rare: 120°-125°F (red center)
Medium-Rare: 125°-140°F (pink center)
Medium: 145°-155°F (gray-barely pink center)
Well-Done: 160°F (gray)
Nutritional information per serving (based on 6 servings):
Calories 211 (48% from fat) • carb. 1g • pro. 25g • fat 11g • sat. fat 4g
• chol. 67mg • sod. 392mg • calc. 12mg • fiber 0g
Teriyaki Glazed Chicken Breasts
Make the teriyaki marinade ahead and have it on hand. Serve with rice
and steamed fresh vegetables.
Makes 4 servings
½ cup soy sauce (can use low sodium)
¼ cup rice wine vinegar
3 tablespoons dry sherry or mirin
1½ tablespoons finely chopped fresh ginger
3 tablespoons brown sugar
4 boneless, skinless chicken breast halves,
about 6 to 8 ounces each
In a 1-quart nonreactive saucepan, combine the soy, rice wine vinegar,
sherry, ginger, and brown sugar. Bring to a boil, then reduce the heat
and simmer for 15 minutes. Strain, discard the solids, and let cool
completely.
Rinse the chicken and pat dry. Place the chicken between two sheets of
plastic wrap and pound to an even thickness of ½ inch with a flat
mallet. Put the flattened chicken breasts in a resealable plastic bag and
pour half the teriyaki marinade over them. Press the air out and let
marinate for 15 minutes at room temperature. Reserve and refrigerate
the remaining marinade in a glass storage jar (it will keep refrigerated
for up to 2 weeks).
Place the rack in position C and preheat toaster oven on broil setting,
keeping door ajar. Place the drip tray in the broiling pan so that the
flattened chicken breast halves will be about 1 inch from the upper
element. Add ¼ cup of water to the drip tray and arrange the chicken
“skin” side down on the broiling rack. Broil with the door ajar, about 6 to
8 minutes. Turn chicken and continue cooking until juices run clear,
about 6 to 8 minutes longer. (Internal temperature of chicken should be
170ºF.)