Flank Steak with Grilled Mango and Watermelon Chutney

Gluten Free
Dairy Free
Health score
28%
Flank Steak with Grilled Mango and Watermelon Chutney
45 min.
6
262kcal

Suggestions


Indulge in a delightful culinary experience with our Flank Steak with Grilled Mango and Watermelon Chutney. This dish is not only a feast for the eyes but also a celebration of vibrant flavors that will tantalize your taste buds. Perfect for lunch or dinner, it brings together the rich, savory notes of flank steak with the sweet, tropical essence of grilled mango and the refreshing crunch of watermelon chutney.

Imagine the aroma of marinated flank steak sizzling on the grill, infused with a blend of spices and herbs that create a mouthwatering crust. The addition of grilled mango adds a smoky sweetness that perfectly complements the savory meat, while the watermelon chutney introduces a burst of freshness, making each bite a harmonious balance of flavors.

This gluten-free and dairy-free recipe is not only delicious but also healthy, with a caloric breakdown that keeps you feeling satisfied without the guilt. With a preparation time of just 45 minutes, it’s an ideal choice for busy weeknights or weekend gatherings with friends and family. Serve it up with a side of lime wedges and mint sprigs for an extra touch of elegance. Get ready to impress your guests and elevate your dining experience with this exquisite dish!

Ingredients

  • tablespoon brown sugar 
  • tablespoons brown sugar 
  • 0.3 cup cider vinegar 
  • 1.5 pound flank steak trimmed
  • 1.5 tablespoons cilantro leaves fresh chopped
  • tablespoon ginger fresh minced peeled
  • 1.5 tablespoons mint leaves fresh chopped
  •  garlic cloves minced
  • 0.8 teaspoon ground cumin 
  • 0.3 teaspoon ground pepper red
  • tablespoons juice of lime fresh
  •  mangoes ripe peeled cut into quarters ( 1 pound)
  • teaspoon olive oil 
  • cup thinly onion vertically sliced
  • 0.3 teaspoon salt 
  • teaspoon salt 
  • 0.8 pound watermelon diced seedless finely

Equipment

  • sauce pan
  • grill

Directions

  1. Prepare grill.
  2. To prepare steak, 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 10 minutes.
  6. Cut steak diagonally across grain into thin slices.
  7. To prepare chutney, place mango on grill rack coated with cooking spray; grill 4 minutes on each side. Cool and chop. Set aside.
  8. Heat oil in a small saucepan over medium-high heat.
  9. Add onion; saut 4 minutes.
  10. Add ginger; saut 1 minute.
  11. 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.
  12. Remove from heat. Stir in watermelon, cilantro, and mint.
  13. Add mint sprigs and lime wedges, if desired.

Nutrition Facts

Calories262kcal
Protein39.21%
Fat23.34%
Carbs37.45%

Properties

Glycemic Index
51.24
Glycemic Load
8.59
Inflammation Score
-8
Nutrition Score
17.543043426845%

Flavonoids

Cyanidin
0.07mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
1.19mg
Eriodictyol
0.5mg
Hesperetin
0.58mg
Naringenin
0.02mg
Apigenin
0.08mg
Luteolin
0.44mg
Isorhamnetin
1.34mg
Kaempferol
0.47mg
Myricetin
0.07mg
Quercetin
5.52mg

Nutrients percent of daily need

Calories:262.43kcal
13.12%
Fat:6.81g
10.48%
Saturated Fat:2.54g
15.88%
Carbohydrates:24.6g
8.2%
Net Carbohydrates:22.59g
8.22%
Sugar:20.11g
22.34%
Cholesterol:68.04mg
22.68%
Sodium:550.64mg
23.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.75g
51.51%
Selenium:34.56µg
49.37%
Vitamin B6:0.86mg
42.77%
Vitamin C:34.22mg
41.47%
Vitamin B3:7.73mg
38.64%
Zinc:4.57mg
30.46%
Phosphorus:259.84mg
25.98%
Vitamin A:1170.06IU
23.4%
Potassium:653.31mg
18.67%
Vitamin B12:1.03µg
17.2%
Folate:53.51µg
13.38%
Iron:2.4mg
13.34%
Magnesium:44.74mg
11.19%
Vitamin B2:0.18mg
10.8%
Copper:0.21mg
10.66%
Vitamin B5:1.04mg
10.39%
Manganese:0.2mg
10.19%
Vitamin B1:0.14mg
9.29%
Fiber:2.01g
8.04%
Vitamin E:1.13mg
7.54%
Calcium:56.88mg
5.69%
Vitamin K:5.27µg
5.02%
Source:My Recipes