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Flank Steak with Mango

Flank Steak with Mango


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This recipe gives tender flank steak a bright and refreshing touch, with fresh mangos and spicy sweet potato fries.

Click here to see more recipes from Cindy's Table.

Ingredients

For the sweet potato fries

  • 2 large sweet potatoes, peeled or unpeeled, cut into 4-inch long and 1/4- to 1/2-inch thick fries
  • 1 Teaspoon paprika
  • 1/2 Teaspoon chili powder
  • 1/2 Teaspoon ground sage leaves
  • Sea salt and freshly ground black pepper, to taste
  • 2 Tablespoons olive oil, or more as needed

For the avocado dip

  • 2 ripe avocados
  • 2 cloves garlic
  • 1 Tablespoon freshly squeezed lemon juice
  • 1/2 Teaspoon black pepper
  • 1/2 Cup mild green chiles
  • Pinch of cayenne
  • 4 Tablespoons extra-virgin olive oil

For the flank steak

  • 4 Pounds flank steak
  • 4 limes, juiced and quartered
  • 1/4 Cup olive oil
  • 1 Teaspoon sea salt
  • 1/2 Teaspoon freshly ground pepper
  • 2 mangos, thinly sliced

Servings4

Calories Per Serving1421

Folate equivalent (total)229µg57%

Riboflavin (B2)0.7mg41.3%


Flank Steak Salad with Mango Lime Dressing | Clean Eating Recipes

This was my Day #2 lunch on the Core De Force Eating Plan, and it was AMAZING!

The warm flank steak has a, um, chewier texture than Filet which is usually my preferred type of steak, BUT, it’s not like the kind of chewy you get from cheap meat. It’s extremely flavorfull and really delicious.

Paired with the tangy mango dressing, the flavors really burst out on your pallete. Nick and I were both really dissapointed when we were done eating, LOL. This would also go great for either dinner or lunch!

Makes 1 Serving! We bough a pound of steak and tripled the ingredients and it was enough for our family of four plus a little more for lunch the next day (Steak and Eggs!), and we didn’t even have the Jicama or Pecans because the grocery store was sold out (womp, womp).

Comment below if you made this and enjoyed it! And if you liked this, make sure to check out my full week’s Core De Force Recipes, Meal Plan, and Grocery list!

Want more recipes like this? Check out my free Clean Eating Kickstart eBook!

You can get the full eBook, which includes healthy meals, healthy sides, & a grocery list by clicking the link below!

Flank Steak Salad Ingredients (makes 1 Serving)

  • (4) oz. Beef Flank Steak
  • (1/4) Tsp Paprika
  • (1) Pinch Cumin
  • (1) Pinch Sea Salt
  • (1) Tsp Olive Oil
  • (1) Cup Chopped Raw Kale
  • (1/2) Cup Chopped Tomatoes
  • (optional) (1/2) Cup Chopped Jicama
  • (1/8) Medium Avocado
  • (1/2) Cup Chopped Mango
  • (1) Tbsp Chopped Pecans
  • (2) Tbsp Mango Lime Dressing (click for the recipe!)

Flank Steak Salad Cooking Directions:

Heat oil in a nonstick skillet over medium-high heat. (Alternatively, you can also grill the steak on medium-high heat) Season the steak with the paprika, cumin and salt.

Add steak, and cook for 4 – 6 minutes on each side, until charred. Covering with aluminum foil and letting it rest for a few minutes will really help absorb the juices.

While the flank steak is resting, toss the kale, tomatoes, avocado, in a bowl, then top with mango, pecans.

Slice the beef cross-wise (against the grain) into thin slices and serve on top. Drizzle with the Mango Lime dressing, and serve. YUM!


11 of 29

Flank Steak Tacos with Slaw

Time: 40 minutes.

Kid Tweak: We love the color and slightly bitter edge of radicchio, but you can sub shredded green cabbage for a milder flavor.

Serve with Warm Sweet Potato and Black Bean Salad: Combine 1 cup diced peeled sweet potato and 1/4 cup unsalted chicken stock in a saucepan bring to a boil. Cover, reduce heat, and simmer 10 minutes. Stir in 1 (15-ounce) can unsalted black beans, rinsed and drained 1 tablespoon chopped fresh oregano 1 tablespoon fresh lime juice 1/4 teaspoon salt and 1/4 teaspoon black pepper. Cook 2 minutes or until thoroughly heated. CALORIES 83 FAT 0.1g (sat 0g) SODIUM 182mg


Grilled Flank Steak with Mango Chutney

Father’s Day is almost here. No doubt barbecues will be fired up in honor of good old Dad. This year skip the sticky, greasy, calorie-laden spare ribs and give Dad a thrill at the grill with this easy and FABULOUS tropical flank steak recipe.

If you’re not that familiar with flank steak, here are a few pointers. Flank steak is a boneless cut of beef that comes from the animal’s lower hindquarters. Since Flank steak is super lean, it’s usually tenderized by marinating, then broiled or grilled whole. I love to marinate flank steak overnight in the refrigerator to intensify the flavor. And don’t be afraid of the mango chutney in this recipe. You’ll find this sweet and savory ingredient in a jar by the jams and jellies in your supermarket. I like to save the marinade and boil it for at least one minute (that kills any harmful bacteria) and serve it as a sauce along with mock mashed potatoes and roasted asparagus with balsamic-bowned butter and Parmesan. All of these recipes are also on my FREE app Eat Healthy Homemade Meals in Minutes which you can download from iTunes or Google Play. Happy Father’s Day!

Grilled Flank Steak with Mango Chutney

  • 1 lb flank steak, trimmed of fat
  • 1/3 cup mango chutney
  • 1/3 cup pineapple juice
  • 3 tablespoons apple cider vinegar
  • 1 1/2 teaspoons tarragon vinegar
  • 1 1/2 tablespoons hot sauce (bump this up if you want more heat!)
  • 2 garlic cloves, minced
  1. Place flank steak, mango chutney, pineapple juice, apple cider vinegar, tarragon vinegar, hot sauce, and garlic in large resealable plastic bag seal and marinate in fridge at least 15 minutes. Remove steak reserve marinade.
  2. Preheat grill. Cook flank steak over high heat 6–8 minutes on each side, turning once. (Internal temperature should reach 145°F). Allow steak to rest at least 3 minutes before carving.
  3. Meanwhile, prepare reserved marinade by boiling 1 to 2 minutes in saucepan.
  4. Cut flank steak diagonally, against the grain of meat serve with sauce.

Nutrition Information per serving (3 ounces meat):293 calories, 32 grams protein, 16 grams carbohydrate, 11 grams fat, 3.5 grams saturated fat, 88 milligrams, cholesterol, 0.5 grams fiber, 437 milligrams sodium


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made it with SW style twice baked new potatoes..Yummy!!

Added some additional fruit to the salsa - like apples and papaya

Nutrition

View line-by-line Nutrition Insights&trade: Discover which ingredients contribute the calories/sodium/etc.

Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

Calories per serving: 365

Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.


  • 12 ounces beef flank steak or boneless beef top sirloin steak, cut 1 inch thick
  • ⅛ teaspoon salt
  • ⅛ teaspoon ground black pepper
  • ⅓ cup lime juice
  • 2 tablespoons olive oil
  • 2 tablespoons snipped fresh cilantro
  • 1 tablespoon honey
  • 2 cloves garlic, minced
  • 8 cups torn romaine leaves
  • 5 ounces jicama, peeled and cut into thin bite-size strips (1 cup)
  • 1 medium mango, seeded, peeled and sliced
  • 1 small red onion, cut into thin wedges

Trim fat from steak. If using flank steak, score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Sprinkle with salt and pepper.

Place steak on the rack of an uncovered grill directly over medium coals. Grill until medium doneness (160 degrees F), turning once halfway through grilling. Allow 17 to 21 minutes for flank steak or 18 to 22 minutes for top sirloin steak. Thinly slice steak diagonally across the grain.

Meanwhile, for dressing: In a small bowl, whisk together lime juice, olive oil, cilantro, honey and garlic.

To serve, divide romaine among six dinner plates. Top with steak slices, jicama, mango, and red onion. Drizzle the dressing over salads.

Variation: Broiling Directions: Place steak on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat until medium doneness (160 degrees F), turning once halfway through broiling. Allow 15 to 18 minutes for flank steak or 20 to 22 minutes for sirloin steak.


How to Make It

Trim fat from steak. Rinse meat, pat dry, rub with oil, and sprinkle liberally with salt and pepper.

Lay steak on an oiled cooking grate over a solid bed of very hot coals or highest gas heat (you can hold your hand 1 to 2 in. above grate for only 1 to 2 seconds) cover gas grill. Cook until firm when pressed on thin end but still quite pink inside (cut to check), 8 to 10 minutes turn over halfway through. Transfer steak to a plate let cool at least 30 minutes. About 45 minutes before slicing, put steak in the freezer (it will be easier to slice thinly).

On a board with a very sharp knife, cut steak across the grain, straight up and down and as thinly and evenly as possible, to make 30 to 34 slices save narrow and uneven ends just to eat. If wet, blot with paper towels.

Measure accumulated meat juices and add enough milk to make 2 tbsp. pour into a bowl. Crumble cheese into bowl and mash with a fork into a smooth paste.

Working with 1 steak strip at a time, lay strip on a flat side. Spread strip with about 3/4 tsp. cheese mixture, then lay 1 mint leaf and 1 mango piece at end of strip and roll to enclose. Let stand at room temperature at least 10 minutes before serving.


10 Recipes With Fresh Mangoes

Season: In the U.S., high season spans from March to June, though you can get these fruits (often imported) during most of the year.
How to buy: Gently squeeze to judge ripeness&mdasha little give means it's ready to eat (the color of the skin isn't an accurate indicator). A sour odor (or loose, wrinkly skin) is a tip-off that the fruit is past its prime and mushy.
How to store: Keep unripe mangoes on the counter until they soften slightly, or put them in a paper bag to speed the process.
Prep tips: Peel the mango, stand it up on the wider end and cut the flesh away from each side of the wide, flat pit.
Nutritional benefits: Mangoes are rich in vitamin C and cancer-fighting polyphenols.

2½ cups mangoes (about 2), peeled and chopped
1 cup ice
1 cup low-fat buttermilk
1/4 cup honey
1 tsp ground cardamom
4 Tbsp toasted pistachios, finely chopped

1. COMBINE mangoes, ice, buttermilk, and honey in blender. Puree until smooth.
2. POUR into chilled glasses and sprinkle tops with cardamom and pistachios.

NUTRITION (per serving): 155 cal, 3 g pro, 38 g carb, 2 g fiber, 1 g fat, 0.5 g sat fat, 69 mg sodium

1 mango, peeled and chopped
3 Tbsp lime juice
3 Tbsp jalapeno (without seeds), finely chopped
3 Tbsp cilantro
1 tsp minced garlic
¼ tsp cumin
Grilled chicken breast
Lime wedges

1. PUREE mango and lime juice in blender.
2. TRANSFER to bowl and stir in jalapeno, cilantro, garlic, and cumin.
3. SERVE with grilled chicken breast and lime wedges.

NUTRITION (per serving): 233 cal, 37 g pro, 10 g carb, 1 g fiber, 4.5 g fat, 1 g sat fat, 199 mg sodium

2 pints raspberry sorbet
2 mangoes, peeled and chopped
¾ cup coconut milk
¾ cup sugar
2 Tbsp lime juice
Angel food cake

1. LINE a 9" × 5" × 3" loaf pan with foil and plastic wrap, allowing sides to hang over.
2. SPREAD softened raspberry sorbet in pan. Freeze until firm.
3. PUREE mangoes, coconut milk, sugar, and lime juice in blender. Spread on top of frozen sorbet. Top with single layer of 1/2"-thick slices of angel food cake. Cover with plastic wrap and foil. Freeze until firm.
4. REMOVE cake from freezer and let stand 5 minutes before unmolding.

NUTRITION (per serving): 241 cal, 1 g pro, 53 g carb, 3 g fiber, 4 g fat, 3 g sat fat, 78 mg sodium

3 mangoes
1½ cups 2% Greek-style yogurt
¼ cup honey
2 Tbsp lemon juice

1. PEEL mangoes. Chop 2½ of them and cut remaining into ribbons. Reserve 3/4 cup chopped mango.
2. PUREE remaining chopped mangoes with yogurt, cup honey, and lemon juice in blender.
3. LAYER puree and reserved mango in 4 glasses. Top with ribbons.

NUTRITION (per serving): 223 cal, 8 g pro, 48 g carb, 3 g fiber, 2 g fat, 1 g sat fat, 32 mg sodium

4 oz medium-thick rice noodles
2 scallions, sliced
6 Tbsp lime juice
¼ cup cilantro leaves
4 tsp sesame oil
2 tsp honey
1½ tsp finely grated ginger
¾ lb halved cooked shrimp
1 cup carrots, julienned
1 cup cucumber, julienned
1 mango, peeled and chopped

1. PREPARE rice noodles per package directions.
2. STIR scallions, lime juice, cilantro, sesame oil, honey, ginger in large bowl.
3. ADD drained noodles, shrimp, carrots, cucumber, and mango. Toss.

NUTRITION (per serving): 292 cal, 20 g pro, 41 g carb, 3 g fiber, 5.5 g fat, 1 g sat fat, 213 mg sodium

1½ c frozen mango cubes or peach slices, slightly thawed, or 1 large mango, peeled and sliced off pit
1 c hulled, halved fresh strawberries
1 c fat-free vanilla yogurt or light vanilla soy milk
½ c chilled mango nectar
1 Tbsp frozen pineapple juice concentrate, slightly thawed
2 Tbsp flaxseed oil* ( MUFA )

1. PLACE mango, strawberries, yogurt, nectar, and juice concentrate in blender. If using fresh mango, add 4 or 5 ice cubes. Blend until well combined and smooth.
2. ADD oil and blend just to combine. Pour into 2 glasses. Garnish each glass with a strawberry if you have extras.

NOTE: Flaxseed oil should be used within 2 months. Store it in the fridge to keep it fresh.

NUTRITION (per serving) 399 cal, 8 g pro, 65 g carb, 14 g fat, 1.5 g sat fat, 2 mg chol, 86 mg sodium, 5 g fiber

2 Tbsp olive oil
1 lb boneless, skinless chicken breast halves
2 shallots, finely chopped
2 Tbsp balsamic vinegar
4 c shredded romaine lettuce
1 small bunch watercress, large stems trimmed
½ c finely shredded red cabbage
1 mango, peeled and cut into ½" pieces

1. HEAT 1 Tbsp of the oil in large skillet over medium heat. Season chicken with ¼ tsp salt and ⅛ tsp pepper. Cook, turning, until golden brown and cooked through, about 6 minutes on each side. Transfer to cutting board.
2. ADD shallots and 1 Tbsp of the vinegar to skillet and cook, stirring, until shallots are softened and liquid is almost evaporated, about 3 minutes. Transfer to small bowl.
3. ADD remaining 1 Tbsp oil and 1 Tbsp vinegar to shallot mixture. Season with ¼ tsp salt and ⅛ tsp pepper and whisk to combine.
4. PUT romaine, watercress, cabbage, and mango in serving bowl. Cut chicken diagonally into long, thin strips. Add to romaine mixture, toss with dressing, and serve immediately.

NUTRITION (per serving) 257 cal, 26 g pro, 16 g carb, 2 g fiber, 10 g fat, 1.5 g sat fat, 435 mg sodium

¼ cup mango cubes
¼ cup mashed ripe avocado
½ cup mango juice
¼ cup fat-free vanilla yogurt
1 Tbsp freshly squeezed lime juice
1 Tbsp sugar
6 ice cubes

Combine ingredients in a blender, and process until smooth. Pour into a tall glass. Garnish with sliced mango or strawberry, if desired.

NUTRITION (per serving) 268 calories, 5 g protein, 53 g carbohydrates, 6 g fat, 1 g saturated fat, 1 mg cholesterol, 84 mg sodium, 4 g fiber

Salsa
1 cup cherry tomatoes, cut in quarters
1 mango, diced
¼ cup diced green pepper
¼ teaspoon red pepper flakes
1 tablespoon plus 2 teaspoons lime juice
1½ teaspoons cumin

Fajitas
1 teaspoon red pepper flakes
1 teaspoon chili powder
1 teaspoon cinnamon
1 teaspoon cumin
1 pound beef flank steak
½ cup low-sodium barbecue sauce
Olive oil spray
2 medium red peppers, cut into thick slices
2 medium onions, cut into ½-inch slices
4 (6-inch) whole wheat tortillas, warmed

1. TO MAKE THE SALSA, toss cherry tomatoes, mango, green pepper, pepper flakes, lime juice, and cumin in a medium bowl.
2. COVER with plastic wrap and let stand at room temperature until serving time.
3. TO MAKE THE FAJITAS, in a separate bowl, mix pepper flakes, chili powder, cinnamon, and cumin rub evenly onto both sides of steak.
4. PREHEAT broiler. Broil steak, turning every 5 minutes, to preference: 10 minutes total for rare, 15 minutes or more for well done. Each time you turn the steak, brush it with barbecue sauce.
5. MEANWHILE, in a large sauté pan sprayed with olive oil, sauté red peppers and onions until soft, about 5 minutes.
6. WHEN steak is done, let rest for 5 minutes. Cut steak across the grain into thin slices.
7. PLACE meat and vegetables evenly down centers of tortillas spoon 1 tablespoon of salsa on top of each, and roll up to enclose filling. Serve additional salsa on the side.

NUTRITION (per serving) 440 calories 15 g fat (6 g sat) 75 mg cholesterol 450 mg sodium 39 g carbohydrate 6 g fiber 11 g sugars 36 g protein

2 c frozen shelled edamame
1½ c fresh corn kernels (from 2 largs ears)
1½ c mango cubes (about 2)
1 c chopped tomato (about 1 large)
½ c chopped red onion
2 Tbsp chopped cilantro
1 Tbsp extra virgin olive oil
1 Tbsp fresh lime juice

1. COOK edamame per package directions. Drain and rinse under cold water. Transfer to large bowl.
2. STIR in corn, mango, tomato, onion, cilantro, oil, lime juice, ¾ tsp salt, and ¼ tsp pepper. Toss well.

NUTRITION (per serving) 160 cal, 9 g pro, 22 g carb, 5 g fiber, 5.5 g fat, 0.5 g sat fat, 303 mg sodium


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