London Broil in a Dutch Oven
Here is my first recipe post for the Triple D Life! There are going to be a variety of different recipes that I post. This one encompasses a seriously easy, diabetic-friendly version of London Broil. I usually have 2.5 hours from the time that I get home from work until dinner needs to be on the table. If you have less time, I would suggest picking a thinner cut of meat or cutting your meat into smaller pieces for a faster cooking time.
This recipe was adapted from Rachel.
Naturally, I am a bargain shopper, and London Broil happened to be on sale at the supermarket that day. I bought a 2.7lb package for under $15. I consider that a great value beef dinner (with leftover lunches included). First thing’s first, set your oven to 325F. Then, I cut the slab of meat into 5 equally sized chunks and seasoned them with salt and pepper.
Next, you want to brown the beef to add flavor and make a nice crust on the outside. Drizzle olive oil into your trusty dutch oven, and brown beef in stages. I did two pieces at a time. This should take 2-3 minutes on each side on medium high heat.
Once all the beef is browned, you want to add the aromatics to the pan. This includes all those lovely vegetables and spices! In the original version of this recipe, Rachel uses carrots and potatoes. I kept the carrots, but decided on using parsnips as a lower carb alternative. The other aromatics include an onion, Italian seasoning and a bay leaf. You want to cook all of this until the vegetables are softened, 5-7 minutes.
Next, we want to add the braising liquids. I chose beef broth and a can of fire roasted tomatoes. I love the fire roasted tomatoes because they give the dish a deeper flavor. Also, my trick with the beef broth is to boil water in my kettle and use beef broth cubes (way more affordable and shelf stable).
*Tip: Recycle the can from the tomatoes! You can use this to put grease into the next time you cook bacon. Personally, I’ll be using mine to try my hand at candle making.
For the last step, just pour the braising liquids into the pot and put it in the oven for 1.5 hours (shorter if you’re using smaller pieces).
When you’re timer is up, take that pot out of the oven and plate up for dinner. I served mine with a crusty baguette.
Enjoy this wonderful, easy dinner! Let me know about how yours turned out, comment below!
3 tablespoons olive oil
Salt and pepper
1 London Broil shoulder steak, about 2.7 pounds, cut into 5 equal pieces
3 medium carrots, peeled and cut into bite-sized pieces 3 medium parsnips, peeled and cut into bite-sized pieces
1 yellow onion, peeled and sliced
2 teaspoons Italian seasoning 1 bay leaf
2 cups beef stock 1 14.5oz can fire roasted tomatoes
Preheat oven to 325°F
In a small Dutch oven, heat oil. Season meat with salt and pepper, add to the hot pan and brown on both sides. Remove from pot and set aside. Add carrots, parsnips, onion, Italian seasoning, and bay leaf to the pan and sauté for about 5-7 minutes or vegetables are softened. Add tomatoes and beef stock to deglaze the pan. Place meat back in the pot on top. Cover with a lid and place in oven for about 1.5 hours or until meat is tender.
Total Macro-nutrients in the entire recipe Total Fat: 115.6g Total Carbohydrates: 76g Total Protein: 436.4g
Divide the total numbers by how many servings you have. I got 6 servings out of this recipe. As a diabetic, that means 12.6g carbohydrates to dose for. This is an awesome low-carb meal!
Until next time, farewell!
P.S. My sign off is in English this time because London Broil originates not from London, but from America. London Broil is actually a technique, not a cut of piece. Read more about the history here. this technique appeared in Philadelphia in 1931.