Walker Family London Broil (Low-GI Tender Marinated Flank Steak)

This one is personal, easy, and delicious. Bring a classic, deeply savory centerpiece to your dinner table with a recipe that delivers maximum tenderness and rich, dynamic flavor. This Walker Family London Broil takes a premium cut of flank steak and infuses it with a robust, tangy marinade. By whisking together extra-virgin olive oil, sharp apple cider vinegar, finely chopped garlic, and erythritol ‘brown sugar’, this blend deeply penetrates the meat to tenderize its fibers. Grilled or broiled to a juicy medium-rare and sliced thinly across the grain, this steak offers an incredibly succulent, melt-in-your-mouth experience perfect for family gatherings.

Traditional steak marinades are often a hidden source of highly concentrated sugars, routinely packed with standard brown sugar, honey, molasses, or commercial barbecue sauces. When cooked at high heat, these refined sugars caramelize but also digest almost instantly upon eating, causing a rapid post-meal glucose spike. This recipe takes a strict, health-conscious approach to flavor creation. By utilizing a zero-glycemic erythritol brown sugar substitute alongside tenderizing apple cider vinegar, you achieve that signature rich, sweet-and-savory crust on the meat without compromising your metabolic health.

Glycemic Index Profile

Synergistic Effect

The outstanding metabolic efficiency of this protein-forward meal relies on the powerful pairing of dense, lean beef with the acetic acid found in apple cider vinegar. Flank steak is entirely zero-glycemic, requiring hours of deliberate digestive breakdown. When paired with apple cider vinegar, this process becomes even more metabolically supportive; acetic acid has been shown to naturally slow gastric emptying and improve muscle tissue’s ability to clear glucose from the bloodstream. This means any side dishes enjoyed alongside this steak will be absorbed at a slow, controlled crawl, ensuring a beautifully flat, stable blood sugar curve.

Print Recipe

Walker Family London Broil (Low-GI Tender Marinated Flank Steak)

Courses: Dinner, Lunch

Total Time 12 hrs 20 mins

Servings: 6 Calories: 305

Description

One of our test kitchen cooks adapted this recipe from her family London Broil recipe. Instead of brown sugar or honey, we go with erythritol 'brown sugar.' The rest is the same. :) Make it the night before and flip the London Broil around lunchtime the next day so both sides are flavored. It broils up in a snap! Be careful not to overcook. London Broil should have a cool pink center, sliced thin.

Ingredients

Servings

• 2 tbsp extra-virgin olive oil
• 2 tbsp erythritol 'brown sugar'
• 2 tbsp apple cider vinegar
• 2 tbsp chopped garlic
• 907 g flank steak ((London Broil), 2 lbs)

Instructions

1. Mix all ingredients in the bottom of a large baking pan. They should just cover the bottom of the pan.

2. Place the London Broil cut in the pan on top of marinade ingredients. Flip the meat over to coat the other side of the beef. Spoon some of the marinade and garlic pieces on top of the meat, cover with saran wrap and refrigerate overnight.

3. In the morning, flip the meat so the other side is down in the marinade. Return to the refrigerator until ready to cook.

4. When ready to cook, set your oven to broil. Remove meat from marinade and place on a broiler sheet pan. With your oven rack in the top position, closest to the heat, insert broiler and leave oven door partially open to monitor cooking.

5. Once the top of the flank steak begins to brown and get crispy along the edges, flip the meat to brown the other side. Cooking times will vary. 7-10 minutes per side is likely, but keep an eye on it.

6. Once both sides are browned and just a little crispy, remove from heat. Let stand about 10 minutes.

7. Slice the London broil horizontally across the grain, to create thin strips. The meat should be pink in the middle. Serve warm or cold. 

Nutrition Facts

Servings 6

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Amount Per Serving

Calories 305kcal

% Daily Value *

Total Fat 5g8%

Saturated Fat 3g15%

Cholesterol 115mg39%

Sodium 64mg3%

Potassium 11mg1%

Total Carbohydrate 5g2%

Sugars 4g

Protein 48g96%

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Vitamin C 1 mg

Calcium 1 mg

Iron 14 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

The recipe nutrition is adjusted for the fact that a lot of the marinade ends up down the drain and not in your body.

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