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Flank Steak with Grilled Mango and Watermelon Chutney Recipe

Flank Steak with Grilled Mango and Watermelon Chutney Recipe

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Flank Steak with Grilled Mango and Watermelon Chutney

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Ingredients

Count

Nutrition

230

Calories

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Ingredients:

Serving

1 tbsp brown sugar
1 tsp salt
3/4 tsp ground cumin
3 garlic cloves, minced
1 (1 1/2-lb) flank steak, trimmed
cooking spray
2 peeled ripe mangoes, each cut into quarters (about 1 lb)
1 tsp olive oil
1 cup thinly vertically sliced onion
1 tbsp minced peeled fresh ginger
1/3 cup cider vinegar
2 tbsp brown sugar
2 tbsp fresh lime juice
1/4 tsp salt
1/4 tsp ground red pepper
2 cups finely diced seedless watermelon (about 3/4 lb)
1 1/2 tbsp chopped fresh cilantro
1 1/2 tbsp chopped fresh mint
mint sprigs (optional)
lime wedges (optional)

Directions:

Prepare grill.
To prepare steak, combine first 4 ingredients. Sprinkle steak evenly with sugar mixture. Place steak on grill rack coated with cooking spray; grill for 8 minutes on each side or until desired degree of doneness. Let stand 10 minutes. Cut steak diagonally across grain into thin slices.
To prepare chutney, place mango on grill rack coated with cooking spray; grill 4 minutes on each side. Cool and chop. Set aside.
Heat oil in a small saucepan over medium-high heat. Add onion; sauté 4 minutes. Add ginger; sauté 1 minute. Add vinegar, 2 tablespoons sugar, juice, 1/4 teaspoon salt, and pepper; cook 5 minutes or until liquid almost evaporates. Stir in mango; cook 1 minute. Remove from heat. Stir in watermelon, cilantro, and mint. Add mint sprigs and lime wedges, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	230.33 Kcal (964 kJ)
Calories from fat	61.92 Kcal
		% Daily Value*
Total Fat	6.88g	11%
Cholesterol	51.4mg	17%
Sodium	531.45mg	22%
Potassium	526.52mg	11%
Total Carbs	24.02g	8%
Sugars	19.56g	78%
Dietary Fiber	2.35g	9%
Protein	17.55g	35%
Vitamin C	36.5mg	61%
Vitamin A	0.2mg	6%
Iron	24mg	133%
Calcium	55.8mg	6%

Amount Per 100 g
Calories	89.01 Kcal (373 kJ)
Calories from fat	23.93 Kcal
		% Daily Value*
Total Fat	2.66g	11%
Cholesterol	19.86mg	17%
Sodium	205.39mg	22%
Potassium	203.48mg	11%
Total Carbs	9.28g	8%
Sugars	7.56g	78%
Dietary Fiber	0.91g	9%
Protein	6.78g	35%
Vitamin C	14.1mg	61%
Vitamin A	0.1mg	6%
Iron	9.3mg	133%
Calcium	21.6mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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