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Mediterranean London Broil

meal-of-the-week

Serves 4

Prep time: 5 minutes*

Cook time: 6 minutes*

Per serving: 190 calories, 8g fat, 3g saturated fat, 70mg cholesterol, 65mg sodium, 2g carbohydrate, 0g fiber, 26g protein

*8 hours marinate time plus 10 minutes stand time extra


 

1/3 cup nonfat plain yogurt

2 1/2 tsp. no-salt-added Greek seasoning, divided

2 tsp. minced garlic

1 lb. London broil (top round steak), 1-inch thick

Tzatziki sauce (optional) †

 

  1. For the marinade, in a small bowl combine yogurt, 2 teaspoons of the seasoning plus garlic; mix well. Spread over both sides of steak. Place steak in a large dish; cover and refrigerate at least 8 hours.
  1. Preheat broiler to high. Remove steak from marinade; discard marinade. Sprinkle steak with remaining 1/2 teaspoon seasoning. Place steak on a broiler pan rack or nonstick baking pan. Broil 3 to 4 minutes per side (145°F for medium-rare) or to desired doneness. Transfer steak to a cutting board; let stand 10 minutes.
  1. Cut steak across the grain into thin slices, and serve.

 

Make it a meal: Serve with tabbouleh and whole-wheat pita bread.

[[Talking Points]]

Culinary: Dill’s wispy leaves have a distinct sweet and sour flavor. Fresh dill is a fantastic addition to a marinade. You can mix it with salad greens or sprinkle it on toward the end of cooking.

Nutrition: London broil is a thick steak cut from the inside muscle of the upper section of the rear round. It offers a great combination of value and nutrition. 1 (3-oz.) serving (cooked) is 170 calories and 26g protein.

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