Barbecued Flank Steak with Chutney-Bourbon Glaze

Gluten Free
Dairy Free
Health score
24%
Barbecued Flank Steak with Chutney-Bourbon Glaze
45 min.
4
180kcal

Suggestions

Ingredients

  • tablespoons apple juice 
  • pound flank steak 
  •  garlic cloves minced
  • 0.3 cup peach chutney 
  • 1.5 tablespoons pepper sauce hot
  • 0.3 cup pineapple juice 
  • 1.5 tablespoons rice wine vinegar 
  • 0.3 teaspoon salt 

Equipment

  • sauce pan
  • grill
  • broiler
  • ziploc bags
  • broiler pan

Directions

  1. Prepare grill or broiler.
  2. Trim fat from steak.
  3. Combine steak and remaining ingredients in a large zip-top plastic bag. Seal and marinate in refrigerator 15 minutes.
  4. Remove steak from bag, reserving marinade.
  5. Place steak on a grill rack or broiler pan. Cook 8 minutes on each side or until desired degree of doneness.
  6. Cut steak diagonally across grain into thin slices. Keep warm.
  7. Pour reserved marinade into a small saucepan. Bring to a boil; cook 1 minute, stirring occasionally.
  8. Serve with steak.

Nutrition Facts

Calories180kcal
Protein56.88%
Fat29.99%
Carbs13.13%

Properties

Glycemic Index
51.75
Glycemic Load
2.24
Inflammation Score
-2
Nutrition Score
12.296086886655%

Flavonoids

Cyanidin
0.25mg
Catechin
0.77mg
Epigallocatechin
0.13mg
Epicatechin
0.83mg
Epigallocatechin 3-gallate
0.04mg
Kaempferol
0.03mg
Myricetin
0.03mg
Quercetin
0.18mg

Nutrients percent of daily need

Calories:180.2kcal
9.01%
Fat:5.77g
8.87%
Saturated Fat:2.36g
14.76%
Carbohydrates:5.68g
1.89%
Net Carbohydrates:5.38g
1.96%
Sugar:4.2g
4.67%
Cholesterol:68.04mg
22.68%
Sodium:337.18mg
14.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.62g
49.24%
Selenium:34µg
48.57%
Vitamin B6:0.74mg
36.86%
Vitamin B3:7.24mg
36.17%
Zinc:4.42mg
29.47%
Phosphorus:237.32mg
23.73%
Vitamin B12:1.03µg
17.2%
Potassium:452.46mg
12.93%
Iron:1.92mg
10.65%
Vitamin B2:0.15mg
8.59%
Vitamin C:6.71mg
8.13%
Manganese:0.16mg
7.94%
Vitamin B5:0.76mg
7.65%
Magnesium:29.58mg
7.39%
Vitamin B1:0.1mg
6.88%
Copper:0.11mg
5.7%
Folate:19.39µg
4.85%
Calcium:31.34mg
3.13%
Vitamin E:0.43mg
2.9%
Vitamin K:1.95µg
1.85%
Fiber:0.3g
1.2%
Vitamin A:50.97IU
1.02%
Source:My Recipes