Flank steak does not typically yield the most tender or flavorful meat. However, using it in certain recipes can bring out its best qualities and provide a tasty meal for a lower cost than using some other cuts of beef. One such recipe is London broil. Since the meat marinates before cooking, it absorbs flavor and juices of the seasoning preparation. Cooking it at a high temperature, such as occurs when broiling, seals the meat by searing the outside, helping keep it moist.
Things You'll Need
1 1/2 pounds flank steak
1/3 cup vegetable or canola oil
2 teaspoons lemon juice
2 teaspoons season-all, garlic salt or seasoned salt
1/4 teaspoon lemon pepper
2 cloves minced garlic
4 teaspoons chopped fresh parsley
2 teaspoons tarragon or red wine vinegar
Prepare the meat to allow the flavors to penetrate. Start by scoring (cutting very slightly) the top, bottom and sides of the steak, with each line about 1 and 1/2 inches from each other. Then stab both sides of the meat with a fork that goes at least halfway through the steak, piercing every 1/8 inch or so. You are creating lots of surface holes for the seasoning to enter the meat.
Sprinkle a generous amount of meat tenderizer all over the steak. Rub the tenderizer into the beef with moistened fingers. Place it on a covered plate and set it aside for one hour.
Mix together the spices, lemon juice, vinegar and oil. Pour about three-fourths of this marinade over the beef, put the cover back on and refrigerate for another three hours. Turn the steak in the marinade every 30 minutes.
Turn the broiler on to preheat by setting the oven dial to "broil." Take the pan out of the broiler so it doesn't heat up. If you put the steak on the hot broiler pan, it will start to cook before it should. Place the oven racks so the surface of the meat sits about 3 inches from the heating element. Then lightly spray the broiler pan with cooking spray and place the marinated steak on it.
Cook according to the level you want the steak done. For very rare steak, cook 90 seconds on each side. For rare, cook two or three minutes per side, and medium takes three to four minutes per side. For well done steak, cook three minutes on each side, but then lower the rack two or three slots and cook for five to ten more minutes, checking for the level desired.
Remove the meat from the oven when it reaches the level you desire. Cover it and let it rest for several minutes. Resting allows the meat to reabsorb lost juices and finish cooking.