Spicy London Broil
This dry rub has bold, spicy flavours – not overbearing, but not for the
Makes 4 to 6 servings
cooking spray
11⁄2 teaspoons (7 ml) ground cumin
11⁄2 teaspoons (7 ml) sugar
11⁄2 teaspoons (7 ml) kosher salt
11⁄4 teaspoons (6 ml) thyme
1teaspoon (5 ml) freshly ground black pepper
11⁄2 pounds (750 g) round London broil, about 11⁄4 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
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
*Times will be dependent on temperature and thickness of meat. Test with an
Rare:
Medium:
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
11⁄2 tablespoons (25 ml) finely chopped fresh ginger
3tablespoons (45 ml) brown sugar
4boneless, skinless chicken breast halves [about 6 to 8 ounces
In a
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).
11