Jerk-Rubbed London Broil
- Number of Servings: 1
Ingredients
Directions
Jerk Rub 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon sugar 1 teaspoon dried thyme 1 teaspoon ground allspice 1 teaspoon black pepper 1/2 teaspoon cayenne pepper 1/2 teaspoon salt 1/4 teaspoon ground cloves 1 1/2 pounds top round for London broil Potato Salad 1 1/2 pounds fingerling potatoes 1 green pepper, seeded and thinly sliced 1 yellow pepper, seeded and thinly sliced 1/2 red onion, thinly sliced 1/2 cup light mayonnaise 1/4 cup reduced-fat sour cream 1/4 cup fat-free milk 1/2 teaspoon salt
Jerk Rub
1. In a small bowl, mix together garlic powder, onion powder, sugar, thyme, allspice, black pepper, cayenne, salt and cloves. Reserve 1 teaspoon of mixture for potato salad. Press rub evenly into both sides of London broil and placein a resealable plastic food-storage bag. Refrigerate 4 hours or overnight.
Potato Salad
2. Place potatoes in a medium-size saucepan and cover withlightly salted water. Simmer for 20 to 25 minutes until fork-tender. Drain and cut into bite-size pieces.
3. Place peppers and onion in a large bowl. Add potatoes. Cover with plastic wrap and let cool on counter 15 to 30 minutes.
4. Meanwhile, in a small bowl, whisk together mayonnaise, sour cream, milk, salt and reserved teaspoon of rub. Fold into potatoes and peppers. Cover and refrigerate for at least 4 hours.
Steak
5. Heat broiler and coat a broiler pan with nonstick cooking spray. Broil steak 6 minutes. Turn and broil 5 to 6 minutes more or until internal temperature registers 135 degrees on an instant-read thermometer for medium-rare. Let rest 5 minutes before slicing.
Serving Size: Makes 6 servings
Number of Servings: 1
Recipe submitted by SparkPeople user FAMILY_RECIPES.
1. In a small bowl, mix together garlic powder, onion powder, sugar, thyme, allspice, black pepper, cayenne, salt and cloves. Reserve 1 teaspoon of mixture for potato salad. Press rub evenly into both sides of London broil and placein a resealable plastic food-storage bag. Refrigerate 4 hours or overnight.
Potato Salad
2. Place potatoes in a medium-size saucepan and cover withlightly salted water. Simmer for 20 to 25 minutes until fork-tender. Drain and cut into bite-size pieces.
3. Place peppers and onion in a large bowl. Add potatoes. Cover with plastic wrap and let cool on counter 15 to 30 minutes.
4. Meanwhile, in a small bowl, whisk together mayonnaise, sour cream, milk, salt and reserved teaspoon of rub. Fold into potatoes and peppers. Cover and refrigerate for at least 4 hours.
Steak
5. Heat broiler and coat a broiler pan with nonstick cooking spray. Broil steak 6 minutes. Turn and broil 5 to 6 minutes more or until internal temperature registers 135 degrees on an instant-read thermometer for medium-rare. Let rest 5 minutes before slicing.
Serving Size: Makes 6 servings
Number of Servings: 1
Recipe submitted by SparkPeople user FAMILY_RECIPES.
Nutritional Info Amount Per Serving
- Calories: 388.0
- Total Fat: 17.0 g
- Cholesterol: 57.0 mg
- Sodium: 639.0 mg
- Total Carbs: 29.0 g
- Dietary Fiber: 3.0 g
- Protein: 29.0 g
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