Pan Fried London Broil

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london broil steak

London broil is made by broiling or grilling marinated top round steak or flank steak, then cutting it across the grain into thin strips. The beef cuts used for London broil are very lean and very flavorful, but they can easily become tough, so should be cooked to medium-rare (130 degrees F). The USDA insists on medium for beef, so if you worry about that, you should probably select a more tender cut of beef such as tenderloin.

I like to keep things simple by purchasing a not too thick top round steak (1 inch is good), rubbing it with a simple rub and pan frying in a cast-iron skillet. It’s a simple recipe that highlights the bold, beefy flavor of top round steak and requires very little work.

I almost always serve London broil with mashed cauliflower and steamed asparagus.

Makes 4 servings
New quantity:

Total time: 20 minutes

Ingredients
Organic grass-fed top round steak, raw, 1 to 1.25 inches thick, 1.5 pounds total weight
2 tablespoons olive oil
1 teaspoon kosher salt
1 teaspoon dry mustard
1 teaspoon smoked paprika
1 teaspoon garlic powder
1/4 teaspoon black pepper

Directions
1. Remove the steak from the fridge 2 hours (but no more than that) before cooking, to allow it to reach room temperature.

2. Prepare the rub by mixing together the remaining ingredients. Rub all over the steak.

3. Heat a cast iron skillet over medium-high heat until very hot, about 3 minutes. It’s important to use cast iron in this recipe, because the final stage of cooking relies on the skillet’s ability to retain heat.

4. Place steak in hot skillet. Cook it 3 minutes, without moving. Flip to the other side (it should be deeply browned and slightly charred on the first side) and cook 3 more minutes, again without moving it.

5. Using oven mitts, remove skillet from heat. Tent it with foil, and allow steak to rest – and finish cooking from the skillet’s heat – 5 minutes. (The best way to ensure that the steak is done to your liking is using an instant-read thermometer. Medium-rare is 130-135 degrees F, medium is 140-145 degrees F.)

6. Transfer the steak to a cutting board. Slice it thinly, against the grain, to break tough fibers and enable easier chewing.

Nutrition per serving
Calories 344.7
Total Fat 20.3 g
Saturated Fat 6.3 g
Cholesterol 69.0 mg
Sodium 280.0 mg
Total Carbohydrate 0.0 g
Dietary Fiber 0.0 g
Sugars 0.0 g
Protein 39.0 g

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