SOUTH KINGSTON FARMER’S MARKET
We prepared a London Broil for our Farmers Market tasting. This old family favorite is often considered to be a tough & cheap cut of meat. The term has no origin in England, rather coined by American restauranteurs attempting to elevate the perception of a lean & less costly piece of beef with European imagery. Often taken from the top round (hind leg), the close-grained muscle benefits from being worked over with forks (50-60 times per side) and tenderized in an acid-based marinade bath for at least 2-3 hours before being grilled or broiled and sliced thinly across the grain. This is particularly true for the walking-around portions of older pastured beef. It takes up to 28 months to bring a grazed animal to proper slaughter weight with a good amount of intra-muscular marbling fat. The beef has wonderful flavor enhanced by hanging (dry-aging) 2 weeks and can be a real crowd-pleaser as long as it is not dried out.
Marinades can feature soy, garlic, olive oil, ginger, balsamic vinegar, Worcestershire, citrus, honey, paprika, peppers or some combination and create a welcome addition to your summer table. Remember that the fats in grass-fed beef melt at 30% lower temperature due to their more soluble nature (the healthy unsaturated fats). That moisture needs to be protected. Cook to no more than medium, please!!
When the steak is ready remove it from the grill, allow to rest for about 5 minutes, then carve, cross grain, into strips. Great on mashed potatoes or served over a salad. While farm-raised, grass-fed beef costs more than industrial commodity feedlot beef, you can support local agriculture and make the healthy choice for your budget-conscious family by utilizing less expensive cuts of pastured meats, preparing them carefully and exercising portion control.
Our miso-ginger-pineapple marinade for the London Broil sought to strike a balance between salt in the soy products and sweet from the fruit and brown sugar. The brown sugar can caramelize nicely as long as your flame is not so high that it chars it all to cinders. For 3 London broil steaks (approx. 2.5 lbs. each) we used the following (amounts are approximate) and let it soak all day:
2 small cans pineapple juice
1 cup chopped fresh pineapple
1 cup brown sugar
1/4 cup chopped garlic
1/2 cup or more organic tamari sauce or soy sauce (careful – much saltier than tamari)
1/2 cup hoisin sauce
1 package miso soup mix dissolved in 2-3 cups water
1 cup fresh ginger, peeled and chopped medium
1-2 T sesame oil (careful – the nutty flavor can overpower)
1-2 cups vegetable oil
Sea salt and cracked black pepper
Grill on medium for 6-8 minutes per side until texture just starts to firm up or on high for shorter time.
Have a great week and get out in the garden!! Let me know if you would like some FREE rabbit manure.