Ham Steaks with Chutney

Gluten Free
Dairy Free
Health score
19%
Ham Steaks with Chutney
27 min.
4
359kcal

Suggestions

Ingredients

  • cup apple juice 
  • tablespoons cider vinegar 
  • ounce fruit mixed dried coarsely chopped
  • 0.5 teaspoon ground ginger 
  • pound ham steak lean trimmed ( 1/)
  • tablespoons brown sugar light
  • teaspoon olive oil 
  • 0.5 cup onion finely chopped
  • 0.8 cup pears peeled chopped ( 1)

Equipment

  • frying pan

Directions

  1. Heat oil in a medium nonstick skillet over medium-high heat.
  2. Add onion; saut 3 minutes or until soft.
  3. Add pear nectar and next 5 ingredients; bring to a boil. Reduce heat, and simmer, uncovered, 10 minutes or until most of liquid evaporates.
  4. . While chutney cooks, heat a large nonstick skillet over medium-high heat.
  5. Add ham; cook 4 minutes on each side or until ham is thoroughly heated and well browned. Divide ham into 4 equal portions; serve with fruit chutney.

Nutrition Facts

Calories359kcal
Protein26.15%
Fat15.42%
Carbs58.43%

Properties

Glycemic Index
33.69
Glycemic Load
10.1
Inflammation Score
-5
Nutrition Score
18.923043449288%

Flavonoids

Cyanidin
0.62mg
Catechin
0.08mg
Epigallocatechin
0.18mg
Epicatechin
1.14mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.05mg
Luteolin
0.01mg
Isorhamnetin
1.09mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.31mg

Nutrients percent of daily need

Calories:358.64kcal
17.93%
Fat:6.36g
9.78%
Saturated Fat:1.86g
11.65%
Carbohydrates:54.17g
18.06%
Net Carbohydrates:47.62g
17.32%
Sugar:42.91g
47.68%
Cholesterol:51.03mg
17.01%
Sodium:1449.73mg
63.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.24g
48.49%
Vitamin B1:0.96mg
64.24%
Vitamin C:40.69mg
49.32%
Phosphorus:340.63mg
34.06%
Vitamin B3:6.25mg
31.25%
Fiber:6.55g
26.19%
Selenium:18.22µg
26.03%
Vitamin B6:0.52mg
25.88%
Manganese:0.46mg
22.99%
Potassium:795.01mg
22.71%
Zinc:2.74mg
18.27%
Vitamin B2:0.29mg
17.02%
Magnesium:62.72mg
15.68%
Copper:0.31mg
15.61%
Vitamin B12:0.9µg
14.93%
Iron:2.51mg
13.96%
Vitamin K:10.88µg
10.36%
Calcium:101.15mg
10.11%
Vitamin B5:0.98mg
9.81%
Folate:15.63µg
3.91%
Vitamin E:0.39mg
2.63%
Source:My Recipes