What is London Broil, and Is It Healthy?
London broil is not a specific cut of meat, but rather a method of preparation that involves marinating, broiling or grilling, and then thinly slicing a lean cut of beef. The cuts most often labeled "London broil" by butchers include top round steak, flank steak, or top sirloin. These are naturally tougher and leaner, which is why the cooking method is crucial for creating a tender and flavorful result. The healthiness of London broil largely depends on the cut used and the preparation method, as a lean cut cooked properly can be a nutrient-dense addition to a balanced diet.
London Broil's Nutritional Profile
From a nutritional standpoint, London broil offers several benefits, primarily due to its leanness. According to Men's Health, it is one of the lowest-calorie beef options available. A typical 4-ounce serving provides a substantial dose of high-quality protein, which is vital for building and maintaining muscle mass and promoting satiety. The meat is also an excellent source of essential vitamins and minerals:
- High-Quality Protein: Supports muscle growth, tissue repair, and feelings of fullness.
- Iron: Crucial for oxygen transport in the blood and preventing anemia.
- Zinc: Plays a role in immune function, neurological health, and cell growth.
- B Vitamins (B6 and B12): Necessary for energy metabolism, brain health, and nerve function.
- Selenium: A powerful antioxidant that protects against cellular damage.
- Phosphorus: Essential for healthy bones and teeth.
Making London Broil Healthy: The Right Preparation
Because cuts like top round or flank steak are lean, they can become tough and dry if not cooked correctly. The traditional London broil method—marinating and cooking with high heat—is designed to overcome this challenge and lock in flavor without relying on high-fat cooking methods. Here are some key steps for a healthy preparation:
- Marinating: Marinating is essential for tenderizing the meat and adding flavor. Healthy marinade ingredients include acidic components like vinegar or lemon juice, and healthy fats from olive oil. Seasoning with herbs and spices rather than high-sodium sauces can help control overall sodium intake.
- Broiling or Grilling: High-heat cooking methods are ideal for lean cuts, allowing them to cook quickly and remain juicy inside. Broiling or grilling prevents the need for excessive oil or butter. The goal is to cook to medium-rare to medium doneness, as overcooking will result in a tough, chewy steak.
- Resting: After cooking, let the meat rest for 5-10 minutes. This allows the juices to redistribute throughout the steak, resulting in a more moist and tender final product.
- Slicing Against the Grain: Slicing the steak thinly against the grain (perpendicular to the muscle fibers) is critical for tenderness. This shortens the fibers, making the meat easier to chew.
Comparison of London Broil and Other Cuts
To put London broil's health profile in perspective, here is a comparison with other popular steak cuts based on a standard 3.5-ounce cooked serving:
| Feature | London Broil (Top Round) | Ribeye | Tenderloin (Filet Mignon) |
|---|---|---|---|
| Calories | 160-180 | ~200 | ~160 |
| Protein | 27-28g | ~24g | ~26g |
| Total Fat | 6-7g | ~11g | 5-6g |
| Saturated Fat | 2-3g | ~4g | 2-3g |
| Cost | Budget-friendly | Premium | Premium |
| Texture | Leaner, tougher; requires marinating | High fat marbling, tender | Extremely tender, low fat |
| Key Takeaway | Best for lean protein on a budget, requires proper prep | Flavorful but higher in fat | Very tender and lean, but pricier |
This comparison highlights London broil as a cost-effective, lean option, superior to fattier cuts like ribeye in terms of total and saturated fat content. However, its texture requires mindful preparation.
Potential Health Considerations
While a healthy option, it's important to remember that London broil is still red meat. Health organizations like the Harvard School of Public Health recommend limiting red meat consumption to a moderate amount per week. Excessive intake of red meat is linked to an increased risk of certain health issues, though lean cuts like London broil are a better choice than fatty cuts. Including London broil as part of a varied diet, alongside lean poultry, fish, and plant-based protein sources, is the best approach.
Conclusion: A Healthy Choice with the Right Approach
When prepared correctly, London broil is a highly nutritious and healthy option. Its leanness, high protein content, and rich profile of essential vitamins and minerals make it a great choice for those looking for an affordable beef option that supports muscle health and provides valuable nutrients. The key to success lies in proper marination, high-heat cooking, and correct slicing to ensure tenderness. By moderating your intake and balancing your plate with plenty of vegetables, you can enjoy London broil as a delicious part of a healthy, balanced diet. Bon Appétit's recipe for a tender London broil offers great guidance on achieving a delicious and juicy steak.
