Flank Steak w/Grilled Mango & Watermelon Chutney
Friends brought this over last evening, and we grilled it on the roofdeck in Back Bay while listening to the Boston Symphony Orchestra and Steven Tyler play. It was magnificent.
They got it from Cooking Light Magazine.
Flank Steak w/Grilled Mango & Watermelon Chutney -- Serves 6
Steak:
1 tbl brown sugar
1 tsp salt
3/4 tsp ground cumin
3 garlic cloves, minced
1.5 lb flank steak, trimmed
Cooking spray
Chutney:
2 peeled rip mangoes, each cut into quarters (about 1 lb)
1 tsp extra virgin olive oil
1 cp thinly vertically sliced onion
1 tbl minced peeled fresh ginger
1/3 cp cider vinegar
2 tbl brown sugar
2 tbl fresh lime juice
1/4 tsp salt
1/4 tsp ground red pepper
2 cp finely diced seedless watermelon (about 3/4 lb)
1.5 tbl chopped fresh cilantro
1.5 tbl chopped fresh mint
Mint sprigs (optional)
Lime wedges (optional)
Prepare grill.
To prepare steak, combine first 4 ingredients. Sprinkle steak evenly with sugar mixture. Place steak on grill rack coated with cooking spray; gril for 8 mins on each side or until desired degree of doneness. Let stand 10 mins. Cut steak diagonally across grain into thin slices.
To prepare chutney, place mango on grill rack coated with cooking spray; grill 4 mins on each side. Cool and chop. Set aside.
Heat oil in a small saucepan over medium-high heat. Add onion; saute 4 mins. Add ginger; saute 1 min. Add vinegar, 2 tbl sugar, juice, 1/4 tsp salt and pepper; cook 5 mins or until liquid almost evaporates. Stir in mango; cook 1 min. Remove from heat. Stir in watermelon, cilantro and mint. Add minto sprigs and lime wedges, if desired for presentation.
Serving size: 3 oz beef and 1/2 cp chutney.
Per serving: 274 cals; 7.4g fat; 25.7g protein; 26.8g carb; 2.3 fiber; 37mg cholesterol; 2.3mg iron; 553mg sodium.
They got it from Cooking Light Magazine.
Flank Steak w/Grilled Mango & Watermelon Chutney -- Serves 6
Steak:
1 tbl brown sugar
1 tsp salt
3/4 tsp ground cumin
3 garlic cloves, minced
1.5 lb flank steak, trimmed
Cooking spray
Chutney:
2 peeled rip mangoes, each cut into quarters (about 1 lb)
1 tsp extra virgin olive oil
1 cp thinly vertically sliced onion
1 tbl minced peeled fresh ginger
1/3 cp cider vinegar
2 tbl brown sugar
2 tbl fresh lime juice
1/4 tsp salt
1/4 tsp ground red pepper
2 cp finely diced seedless watermelon (about 3/4 lb)
1.5 tbl chopped fresh cilantro
1.5 tbl chopped fresh mint
Mint sprigs (optional)
Lime wedges (optional)
Prepare grill.
To prepare steak, combine first 4 ingredients. Sprinkle steak evenly with sugar mixture. Place steak on grill rack coated with cooking spray; gril for 8 mins on each side or until desired degree of doneness. Let stand 10 mins. Cut steak diagonally across grain into thin slices.
To prepare chutney, place mango on grill rack coated with cooking spray; grill 4 mins on each side. Cool and chop. Set aside.
Heat oil in a small saucepan over medium-high heat. Add onion; saute 4 mins. Add ginger; saute 1 min. Add vinegar, 2 tbl sugar, juice, 1/4 tsp salt and pepper; cook 5 mins or until liquid almost evaporates. Stir in mango; cook 1 min. Remove from heat. Stir in watermelon, cilantro and mint. Add minto sprigs and lime wedges, if desired for presentation.
Serving size: 3 oz beef and 1/2 cp chutney.
Per serving: 274 cals; 7.4g fat; 25.7g protein; 26.8g carb; 2.3 fiber; 37mg cholesterol; 2.3mg iron; 553mg sodium.