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The Knowledge > Recipes >
Wednesday, 29th February 2012
Flank Steak with Mango and watermelon Chutney
Protein Packed Juicy Steaks
By The Active Channel on 29.02.2012 11:01 am
Ingredients (Steak): 
• 1 tablespoon brown sugar
• 1 teaspoon salt
• 3/4 teaspoon ground cumin
• 3 garlic cloves, minced
• 1 flank steak, trimmed
Ingredients (Chutney):
• 2 peeled ripe mangoes, each cut into quarters
• 15ml olive oil
• 1 thinly vertically sliced onion
• 14g minced peeled fresh ginger
• 135ml cider vinegar
• 28g brown sugar
• 30ml fresh lime juice
• 1/4 teaspoon salt
• 1/4 teaspoon ground red pepper
• ¾ Pound finely diced seedless watermelon
• 20g tablespoons chopped fresh cilantro
• 20g tablespoons chopped fresh mint Mint sprigs (optional)
Directions:
1. Prepare grill to prepare steak
2. Combine first 4 ingredients.
3. Sprinkle steak evenly with sugar mixture.
4. Place steak on grill rack coated with cooking spray; grill for 8 minutes on each side or until desired degree of doneness.
5. Let stand for 10 minutes. Cut steak diagonally across grain into thin slices.
To prepare chutney:
1. Place mango on grill rack coated with cooking spray; grill 4 minutes on each side. Cool, chop and set aside.
2. Heat oil in a small saucepan over medium-high heat.
3. Add onion; sauté 4 minutes.
4. Add ginger; sauté 1 minute.
5. Add vinegar, 2 tablespoons sugar, juice, 1/4 teaspoon salt, and pepper; cook 5 minutes or until liquid almost evaporates.
6. Stir in mango; cook 1 minute.
7. Remove from heat. Stir in watermelon, cilantro, and mint.
8. Add mint sprigs and lime wedges, if desired.
Nutrition Value:
Protein:25.4g
Carbs: 26g
Calories: 274
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