I haven't heard of "London broil" so I looked it up. According to the link I found ([ame]http://en.wikipedia.org/wiki/London_broil[/ame]), here is how to cook it:
The preparation of London Broil typically involves marinating the meat for several hours followed by heating in an oven broiler or outdoor grill. In both heating methods the meat is placed approximately three inches from a direct heat source and turned several times to promote even cooking and avoid burning. It is commonly served in thin slices, cut across the grain.
Pot roast recipes should work well. But another option I might suggest - get the butcher to slice it for you and then freeze these steaks, flat. To use - get out one or two steaks and let them begin to thaw. While they're still very firm (mostly frozen, just beginnig to soften) slice them as thinly as you can, across the grain. You need your knife to be very sharp for this, but slicing frozen steak makes the job much easier.
Then marinate the strips of beef in a mix of one teaspoon carb soda, to one tablespoon warm water (not hot). let it soak for at least half an hour, but no more than one hour. Then rinse the marinade off the meat and use it in a stir-fry. The meat will be as tender as fillet steak. You may need to use a somewhat stronger marinade/cooking sauce than usual to cover any residual taste from the carb soda. I often use this when cooking beef in black bean sauce, or Szechuan beef, or similar. Throw in plenty of vegetables as well - tastes wonderful, and the meat goes a long way! It's also very healthy, with the low fat and extra vegetables.
I cook stir-fry the way a lot of you do marinades, by the look of a lot of your posts. In other words, I just grab what I've got and throw it all together. I taste the marinade/cooking sauce to make sure I'm happy with it, but it's fairly easy to do when you get the hang. If you want I can give you some sample simple sauce recipes. Or you can use any commercial bottles/packet ones, they work well too.
The cooking technique - have the vegetables cut into bite-sized pieces. Keep each different vegetable in a different bowl, ready at hand. Sample vegetables to cut up - onion (cut into 8 pieces then separate into 'petals'); garlic (finely chopped); root ginger (again, finely chopped, or alterntively three or four thin slices to be removed afterwards); carrot (peeled and roll-cut or sliced, you choose); bell pepper, cut into inch squares; celery sliced; leafy vegetables.
To cook - heat some oil in the wok (or frypan) and have a large dish handy. A splash of seame oil in it as well is great. Throw the vegetables in, in the order I gave above. Toss each one for a minute before adding the next. You don't have to use everything, just the ones you want. You can use others instead if you want, but I always use the onion and garlic, as a minimum. Then when al lthe vegetables have been briefly stir-fried, put the lot into the large bowl.
Next step - if you want to add some freshly roasted nuts to the recipe, do it now by browning them in some fresh oil in the wok and add them to the bowl. Now cook the meat, plus the sauce. Toss it around until it's browned through, you might need to let it simmer for a few minutes, to brasie in the wok. Then toss the vegetables back in to warm them all through, and serve.
The whole cooking process takes 5-10 minutes, no more. And to serve two hungry people - one steak is a large amount. Two steaks plus vegetables should easily feed six people.
Because this is so sparing of meat (while still giving you the amount you need in a healthy diet), this is a very economical way of feeding people on a shoestring budget. Even if you fel like a carnivore and want to pig out on met, it is still an economical way of eating it.
Good for you to find another inexpensive but healthy way to feed meat to your family (apologies to all vegetarians out there). I have some other economical cuts/recipes if you're interested, as well as a couple of vegetarian options which make great comfort food too. And a few REALLY cheap recipes/techniques.
Marg
