Lean flank steak, marinated in a tenderizer of papaya juice, then dressed with a medley of crushed peppercorns, cooks quickly, whether on the grill or under a broiler. Meat-lovers prize this thin, flavorful steak, often called a “London broil,” particularly when done rare or medium-rare.
Five-day beans are a healthful, fiber-rich complement to flank steak, and a colorful side dish that can be assembled in short steps over a week’s time.
Three-pepper London broil
Prep: 20 minutes
Marinate: 4 to 6 hours
Cook: 10 minutes
Rest: 5 minutes
Makes: 6 servings
2 1/2 to 3 pounds flank steak
1 cup papaya juice
1 1/2 tablespoons each, coarsely cracked: green, black, white peppercorns
1/4 cup plus 2 tablespoons extra-virgin olive oil
1/4 cup lemon juice
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1/2 teaspoon kosher salt
1. Cut 1/2-inch-long slits in the flank steak in several places. Put steak in a glass baking dish; pour papaya juice over the surface. Cover; refrigerate 2 to 4 hours. Remove steak from marinade; pat dry.
2. Combine peppercorns. Press them firmly onto both sides of flank steak; put steak in a clean baking dish, cover. Refrigerate 2 hours. Bring to room temperature before cooking.
3. Prepare a medium-hot grill or broiler. Whisk together olive oil and lemon juice in a small bowl. Salt steak lightly on both sides. Grill or broil to medium rare, turning once and basting with half of the oil mixture, about 5 minutes per side.
4. Transfer steak to a wooden cutting board; brush with remaining oil mixture. Let stand at least 5 minutes to settle juices; slice on a 45-degree angle across the grain.
Nutrition information
Per serving: 522 calories, 62% of calories from fat, 36 g fat, g saturated fat, 72 mg cholesterol, 10 g carbohydrates, 39 g protein, 239 mg sodium, 2 g fiber
Five-day beans
Prep: 30 minutes
Soak: Overnight
Rest: 3 days
Cook: 1 hour 30 minutes
Makes: 6 servings
1 1/3 cups dried Great Northern beans or lima beans
1 bay leaf
1 teaspoon each: dried thyme, kosher salt
2 tablespoons butter
3/4 cup minced green onion
1 carrot, grated
1 rib celery, minced
2 tablespoons minced fresh sage Freshly ground pepper
1/2 cup whipping cream
1/4 cup seasoned bread crumbs
1. Day 1: Place beans in a large saucepan with enough cold water to cover; let stand overnight.
2. Day 2: Drain beans. Return to saucepan; add bay leaf, thyme, salt and water to cover. Heat to a boil over high heat; reduce heat to maintain a slow simmer. Cook beans until tender, about 1 hour. Drain beans, reserving 1 cup of the liquid. Transfer beans to a bowl; add reserved liquid. Cover and refrigerate. (Refrigerating the beans for at least one day improves their flavor.)
3. Day 3: Melt butter in a large skillet over moderate heat. Add onion, carrot and celery; cook 3 minutes. Add sage; cook 1 minute. Stir in beans with their liquid; simmer 5 minutes. Remove from heat; cool. Cover and refrigerate 2 days.
4. Day 5: Heat oven to 400 degrees. Season beans with salt, if needed, and pepper to taste; transfer to a buttered 11-by-13-inch baking dish. Drizzle cream over dish; top with bread crumbs. Bake until hot and lightly browned, 15 to 20 minutes.
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Nutrition information
Per serving: 250 calories, 42% of calories from fat, 12 g fat, 7 g saturated fat, 38 mg cholesterol, 27 g carbohydrates, 10 g protein, 378 mg sodium, 8 g fiber