London Broil is Falling Down

Keto Recipes > Dinner

Every once in a while we just need something that consists of throwing a piece of meat and a couple spices into a slow cooker. Go off to work, or out of the house, and then come back to a fully cooked and delicious meal. If that’s your case, this is the one for you! The meat ends up being extremely tender and pulls apart with a spoon. In memory of an old nursery rhyme I sang as a kid:

“London broil is falling down, falling down, falling down. London broil is falling down, my fair lady. London broil is broken down, brown down, broken down. London broil is broken down, my fair lady.”

London Broil is Falling Down - Shared via www.ruled.me

London broil pretty regularly goes on sale where I live, but it’s also a pretty tough meat. Though it does cook very well in a slow cooker, that’s about all I like to do with it. I’ve grilled it and pan fried it before, but unless you cut it really thin – it’s as tough as leather. So, every once in a while I’ll pick one up because I just can’t say no to the price tag. Low and behold, I decided to do a super simple, but super tasty recipe with it.

You might be asking some questions – like what if I can’t access reduced sugar ketchup? Simple, just use the Homemade Low Carb Ketchup that Karen posted. Or if you don’t want to eat soy from Soy Sauce – well you can easily sub it out with coconut aminos. If you have any other questions/comments/concerns please let me know in the comments below! I’d love to hear from you 🙂

If you’re wondering what those green beans are that I served on the side, you can find the recipe for them. They’re Roasted Pecan Green Beans and they seriously go great with any meat dish – give them a try too!

Yields 4 Total Servings

The Preparation

  • 2 lbs. London Broil
  • 1/2 Cup Chicken Broth
  • 1/2 Cup Coffee
  • 1/4 Cup White Wine
  • 2 Tbsp. Soy Sauce (or Coconut Aminos)
  • 2 Tbsp. Reduced Sugar Ketchup (or Homemade Low Carb Ketchup)
  • 1 Tbsp. Dijon Mustard
  • 2 tsp. Minced Garlic
  • 2 tsp. Onion Powder

The Execution

1. Gather all your ingredients together. We’ll need chicken broth, coffee, white wine, soy sauce, reduced sugar ketchup, dijon mustard, minced garlic, and onion powder.

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2. Add the london broil to the slow cooker. Coat each side with 1/2 of the non-liquid ingredients. So, each side will have 1 Tbsp. Soy Sauce, 1 Tbsp. Ketchup, 1/2 Tbsp. Dijon, and 1 tsp. Minced Garlic.

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3. Sprinkle 2 tsp. Onion Powder over the side that is facing up.

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4. Pour 1/2 Cup Chicken Broth, 1/2 Cup Coffee, and 1/4 Cup White Wine over the meat.

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5. Set slow cooker to high and let this cook for 4-6 hours.

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6. After the time is over, you can optionally leave the top off for the liquid to reduce some more. Keep in mind that if you do this, the meat will dry out a little.

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7. Using 2 forks, shred the meat.

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8. Serve – I garnished with hot sauce because I love spicy! I also served them with Roasted Pecan Green Beans – delicious!

London Broil is Falling Down - Shared via www.ruled.me

This will make 4 total servings, each being 409 Calories, 18.3g Fats, 2.6g Net Carbs, and 47.3g Protein.

London Broil is Falling Down Calories Fats (g) Carbs (g) Fiber (g) Net Carbs (g) Protein (g)
2 lbs. London Broil 1520 72 0 0 0 184
1/2 Cup Chicken Broth 10 1 1 0 1 1
1/2 Cup Coffee 2 0 0 0 0 0
1/4 Cup White Wine 48 0 1.4 0 1.4 0
2 Tbsp. Soy Sauce 20 0 0 0 0 4
2 Tbsp. RS Ketchup 10 0 2 0 2 0
1 Tbsp. Dijon Mustard 0 0 0 0 0 0
2 tsp. Minced Garlic 10 0 2 0 2 0
2 tsp. Onion Powder 17 0 4 0 4 0
Totals 1637 73 10.4 0 10.4 189
London Broil is Falling Down

This will make 4 total servings, each being 409 Calories, 18.3g Fats, 2.6g Net Carbs, and 47.3g Protein.

The Preparation

  • 2 lbs. London Broil
  • 1/2 Cup Chicken Broth
  • 1/2 Cup Coffee
  • 1/4 Cup White Wine
  • 2 Tbsp. Soy Sauce (or Coconut Aminos)
  • 2 Tbsp. Reduced Sugar Ketchup
  • 1 Tbsp. Dijon Mustard
  • 2 tsp. Minced Garlic
  • 2 tsp. Onion Powder

The Execution

  1. Put london broil in slow cooker, then coat each side with 1 Tbsp. Soy Sauce, 1 Tbsp. Ketchup, 1/2 Tbsp. Dijon, and 1 tsp. Minced Garlic.
  2. Sprinkle 2 tsp. Onion Powder over whichever side is facing up.
  3. Pour liquids into the slow cooker and turn on high.
  4. Let this cook for 4-6 hours.
  5. With 2 forks, shred meat together with sauce.
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