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Diabetic-Friendly London Broil

Diabetic-Friendly London Broil

This easy London Broil is a protein-rich, low-carb dinner marinated with olive oil, balsamic vinegar, garlic, Dijon mustard, and fresh herbs. Sliced thinly against the grain, it makes a satisfying weeknight meal.
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Prep Time 15 minutes
Cook Time 12 minutes
Marinating Time 2 hours
Total Time 2 hours 27 minutes
Servings: 8 4-ounce servings
Course: Dinner, Main Course
Calories: 245
Ingredients Equipment Method Notes

Ingredients
  

For the Marinade
  • 1/4 cup extra virgin olive oil
  • 3 tbsp balsamic vinegar unsweetened
  • 3 cloves garlic minced
  • 1 tbsp Dijon mustard
  • 1 tbsp fresh rosemary chopped; or 1 teaspoon dried
  • 1 tbsp fresh thyme chopped; or 1 teaspoon dried
  • 1 tsp black pepper freshly ground
  • 1/2 tsp sea salt
  • 1/4 tsp red pepper flakes optional
For the Steak
  • 2 lb London Broil top round or flank steak
  • cooking spray or additional olive oil for the grill or pan

Equipment

  • Medium mixing bowl
  • Large resealable bag or shallow dish
  • Grill or cast-iron skillet
  • Meat thermometer
  • Cutting board
  • Aluminum foil

Method
 

  1. In a medium bowl, whisk together the olive oil, balsamic vinegar, garlic, Dijon mustard, rosemary, thyme, black pepper, salt, and red pepper flakes.
  2. Place the London Broil in a large resealable bag or shallow dish. Pour the marinade over the meat, coating it completely. Refrigerate for at least 2 hours, or up to overnight, turning occasionally.
  3. Remove the meat from the refrigerator about 30 minutes before cooking to take the chill off for more even cooking.
  4. Heat a grill to 450°F–500°F, or heat a cast-iron skillet or heavy-bottomed pan over high heat until very hot.
  5. Remove the meat from the marinade, letting excess liquid drip off. Pat the surface lightly with paper towels to help achieve a better sear.
  6. Grill or pan-sear for 5–6 minutes per side for medium-rare, or 7–8 minutes per side for medium. Use a meat thermometer to check doneness: 130°F–135°F for medium-rare or 135°F–145°F for medium.
  7. Transfer the cooked meat to a cutting board, tent loosely with foil, and let it rest for 10 minutes.
  8. Identify the direction of the muscle fibers and slice perpendicular to them, at a slight angle, into thin slices. Slicing against the grain is key to tender London Broil.
  9. Serve with your favorite non-starchy vegetable sides.

Notes

Testing tips: Don't skip the marinade. The acid in the vinegar helps tenderize this lean cut while adding flavor. Use a meat thermometer to avoid overcooking, and always slice against the grain. Let the meat rest before slicing so the juices redistribute.
Variations: For a sugar-free Asian version, replace balsamic vinegar with rice vinegar and add 2 tablespoons coconut aminos, 1 teaspoon sesame oil, and fresh ginger. For a Mediterranean version, add 2 tablespoons fresh lemon juice and 1 teaspoon oregano, substituting basil for rosemary. For a spicy herb rub, skip the marinade and use smoked paprika, cumin, garlic powder, and cayenne. For lower sodium, use low-sodium Dijon mustard and reduce the salt to 1/4 teaspoon.
Serving suggestions: Serve with roasted Brussels sprouts, cauliflower mash, zucchini noodles, or a garden salad with an olive oil dressing.
Storage: Refrigerate sliced cooked meat in an airtight container for up to 4 days. Freeze for up to 3 months and thaw overnight in the refrigerator before reheating. Reheat gently to avoid toughening the meat.
Recipe disclaimer: Nutritional estimates are based on typical ingredient values and are not laboratory-tested. This recipe is for general informational purposes only and is not medical or dietary advice. Consult your doctor or registered dietitian for personalized guidance regarding diabetes or other health conditions.