After my Gastric Bypass I am trying to maintain a high protein, low carbohydrate diet. Lean Beef is protein packed but it also cooks up tough. The best way to deal with this is to marinate for a while and cook to medium. Hence London Broil is an excellent cut of meat for the post-op gastric bypass patient.
Ingredients:
2 to 2 and 1/2 lbs of Top Round Beef (or London Broil)
Marinade:
4 tbsp minced garlic cloves (or 4 garlic cloves minced)
2 tbsp Red Wine Vinegar
2 tbsp Balsamic Vinegar
4 tbsp Lemon Juice
3 tbsp Dijon Mustard
2 tbsp Worcestershire Sauce
1 tbsp Soy Sauce
1 tsp Oregano
1 tsp Basil
1 tsp Thyme
1 tsp Onion Powder
Chopped Onion Salt and Pepper to taste
2/3 cup Olive Oil
Instructions:
1. Combine in 4 Cup measuring cup the ingredents for the marinade.
2. Whisk the Marinade until mixed takes upto 10 minutes.
3. Place 2-2 1/2lbs of London Broil (or top round) in a plastic Ziplock bag and poor marinade into bag and seal.
4. Place bag in refrigerator for 24-72 hours, turning every 4-6 hours.
5. Prepare grill and light until coals have a coat of ash.
6. Cook meat on 11 minutes for each side.
Adapted from: http://www.food.com/recipe/london-broil-marinade-189742
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