Spicy London Broil
This dry rub has bold, spicy flavors – not overbearing, but not for the faint-
hearted. If you prefer milder flavors, cut back on the cayenne just a bit.
Makes 4 to 6 servings
cooking spray
1
1
⁄
2
teaspoons ground cumin
1
1
⁄
2
teaspoons sugar
1
1
⁄
2
teaspoons kosher salt
1
1
⁄
4
teaspoons thyme
1
teaspoon freshly ground black pepper
1
⁄
4
-
1
⁄
2
teaspoon cayenne
1
1
⁄
2
pounds top round London broil, about 1
1
⁄
4
inches 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 flavor will be.
Place the rack in position B and preheat toaster oven on broil setting,
keeping door ajar. Put
1
⁄
4
cup 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
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 (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
1
⁄
2
cup soy sauce (can use low sodium)
1
⁄
4
cup rice wine vinegar
3
tablespoons dry sherry or mirin
1
1
⁄
2
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
1
⁄
2
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 flat-
tened chicken breast halves will be about 1 inch from the upper element.
Add
1
⁄
4
cup of water to the broiling pan and arrange the chicken “skin” side
down on the drip tray. Broil with the door ajar, about 6 to 8 minutes. Turn
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