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Spicy London Broil
This dry rub has bold, spicy flavours – not overbearing,
but not for the faint-hearted. If you prefer milder flavours,
cut back on the cayenne just a bit.
Makes 4 to 6 servings
cooking spray
1
1
⁄2 teaspoons (7 ml) ground cumin
1
1
⁄2 teaspoons (7 ml) sugar
1
1
⁄2 teaspoons (7 ml) kosher salt
1
1
⁄4 teaspoons (6 ml) thyme
1 teaspoon (5 ml) freshly ground black pepper
1
⁄4-
1
⁄2 teaspoon (1-2 ml) cayenne
1
1
⁄2 pounds (750 g) round London broil,
about 1
1
⁄4 inches (3.13 cm) thick
In a small bowl, combine the cumin, sugar, salt, thyme pepper and
cayenne and 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 flavour will be.
Place the rack in position B and preheat toaster oven on broil setting,
keeping door ajar. Put
1
⁄4 cup (50 ml) of water in the bottom of the broiler
pan; place the drip tray in the broiling pan so that the meat will be about
1 inch (2.5 cm) from the upper element. Lightly coat the rack with cooking
spray. Arrange the meat on the broiler rack. 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 [50º-55ºC (red centre)]
Medium-Rare:
125°-140°F [50º-60ºC (pink centre)]
Medium:
145°-155°F [65º-70ºC (gray-barely pink centre)]
Well-Done:
160°F [70ºC (grey)]
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
1
⁄2 cup (125 ml) soy sauce (can use low sodium)
1
⁄4 cup (50 ml) rice wine vinegar
3 tablespoons (45 ml) dry sherry or mirin
1
1
⁄2 tablespoons (25 ml) finely chopped fresh ginger
3 tablespoons (45 ml) brown sugar
4 boneless, skinless chicken breast halves
[about 6 to 8 ounces (170-230 g) each]
In a 1-quart (0.9 L) 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
1
⁄2 inch (1.25 cm) 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
stand 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).
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