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Mustard Crusted London Broil (Runner's World)
A delicious recipe prepared by
dstripling
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Nutrition Facts
| Serving Size | 4 oz. | ||
|---|---|---|---|
| Number of Servings | 4 | ||
| Amount Per Serving | |||
| Calories | 263 | ||
| Calories from Fat | 70 | ||
| % Daily Value* | |||
| Total Fat | 7.8 g | 12 % | |
| Saturated Fat | 0 g | 0 % | |
| Trans Fat | 0 g | ||
| Polyunsaturated Fat | 0 g | ||
| Monounsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0 % | |
| Sodium | 210 mg | 9 % | |
| Potassium | 10 mg | 0 % | |
| Total Carbohydrate | 16 g | 5 % | |
| Dietary Fiber | 1 g | 4 % | |
| Sugars | < 1 g | ||
| Other Carbs | 0 g | ||
| Protein | 29.2 g | 58 % | |
| Vitamin A | 0 % | ||
| Vitamin C | 1 % | ||
| Calcium | 2 % | ||
| Iron | 5 % | ||
| Vitamin D | 0 % | ||
| Vitamin E | 0 % | ||
| Vitamin K | 39 % | ||
| Thiamin | 0 % | ||
| Riboflavin | 0 % | ||
| Niacin | 0 % | ||
| Vitamin B6 | 1 % | ||
| Folic Acid | 0 % | ||
| Vitamin B12 | 0 % | ||
| Biotin | 0 % | ||
| Pantothenic Acid | 0 % | ||
| Phosphorus | 0 % | ||
| Iodine | 0 % | ||
| Magnesium | 0 % | ||
| Zinc | 0 % | ||
| Selenium | 0 % | ||
| Copper | 0 % | ||
| Manganese | 4 % | ||
| Chromium | 0 % | ||
| Molybdenum | 0 % | ||
| * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |||
List of Ingredients
- 3 servings of Panko
- 1 serving of Spices, thyme, dried (1 tbsp, leaves)
- 4 servings of London Broil
- 5 servings of Dijon Mustard
- 2 servings of Garlic, raw (1 clove)
Recipe Description
1.
Arrange oven rack on top position. Preheat oven to 450ºF. Fit baking or roasting pan with wire rack.
2.
Mix panko and thyme on a plate.
3.
Season
both sides of London broil with salt and pepper to taste. Combine
mustard and garlic in small bowl and cover meat with mixture.
4.
Coat
London broil with panko mixture, pressing crumbs into meat so they
stick. Discard remaining crumbs. Place meat on rack and coat top and
sides thoroughly with olive oil spray.
5.
Roast
16 to 18 minutes for medium doneness or until crumbs are golden and
desired doneness is reached. If crumbs begin browning too much, cover
beef loosely with foil. Remove from oven and let stand 10 minutes.
Slice into thin strips and serve.
Latest Eaters
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dstripling ate this food Thursday, August 13, 2009
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