Spicy London Broil

cooking spray 1½ teaspoons ground cumin 1½ teaspoons sugar 1½ teaspoons kosher salt 1¼ teaspoons thyme 1 teaspoon freshly ground black pepper ¼-½ teaspoon cayenne 1½ pounds top round London broil, about 1¼ inches thick

Nutritional information per serving (based on 6 servings): Calories 211 (48% from fat) • carb.1g • pro. 25g • fat 11g • sat. fat 4g • chol.67mg • sod. 392mg • calc. 12mg • fiber 0g

In a small bowl, combine the cumin, sugar, salt, thyme, pepper and cayenne and blend. Rub the spice mixture evenly on the meat. Place on a non-metallic plate, cover with plastic wrap and refrigerate until 20 minutes before cooking. The spice rub may be put on the meat up to 24 hours before cooking. The longer it is on the meat, the more intense the flavor will be. Place the rack in position B and preheat toaster oven on broil setting, keeping door ajar. Put ¼ cup of water in the bottom of the drip tray; place the broiling pan in the drip tray so that the meat will be about 1 inch from the upper element. Lightly coat the rack with cooking spray. Arrange the meat on the broiling pan. Broil with the door ajar for 16 to 20 minutes; turn the London broil halfway through cooking time, until meat is done to desired taste*. Let stand for 10 minutes before carving to allow the juices to set; the meat will continue to cook during this time. Test for appropriate doneness with an instant-read thermometer. After the meat has rested, slice across the grain in very thin slices to serve. *Times will be dependent on temperature and thickness of meat. Test with an instant-read thermometer. Rare: 120°-125°F (red center) Medium-Rare: 125°-140°F (pink center) Medium: 145°-155°F (gray–barely pink center) Well-Done: 160°F (gray)