Grilled Flank Steak with Mango Chutney

Beef flank steak is lean, tasty and perfect for grilling!

By: Jodie Shield, MED, RDN

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

Serves 4

Prep Time = 20 minutes

Cooking Time = 30 minutes

Ingredients:

• 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

Ingredients:

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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