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Flank Steak with Mango Salsa




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Recipe By Tracee Yablon-Brenner

Pair these with yesterday’s vegetable kebobs. Meat and fruit is a refreshing combination; the sweetness of the fruit complements the tender succulent meat. If possible it’s to your health’s benefit to buy organic grass fed beef. Grass fed beef’s fatty acid composition is lower in overall fat and in saturated fat, providing more omega-3 fatty acids. Meat from animals that graze on grass is high in omega-3 fatty acids, and conjugated linoleic acid (CLA) which is associated with a decreased cancer risk. Grass-fed animals raised on pastures not confined to feedlots have more positive life force energy which then in turn effects your body.

Serving size: 4oz

Flank Steak Nutrition Facts per serving: Calories: 212 Total Fat 10g  Saturated Fat 3g Cholesterol 75mg Sodium 90mg  Total Carbohydrate 0.2  Dietary Fiber 0g Sugars 0g Protein 27g.

Mango Salsa Nutrition Facts per serving: Calories 70 Total Fat 0.5g Saturated Fat 0.1g Cholesterol 0g Sodium 1.8g Total Carbohydrate 18g Dietary Fiber 2g Sugars 16g Protein 1g.

Serves 6

Ingredients

  • 1½ pounds flank steak, (grass-fed pasture raised preferably)

For the Marinade:

  • 1/3 cup olive oil
  • 1/4 cup red wine
  • 2 tablespoons tamari (wheat free soy sauce)
  • 1 clove garlic minced
  • 1 tablespoon ginger root, minced or cut in slices
  • 2 tablespoons honey

For the Mango Salsa:

  • 2 mangos, peeled and diced
  • 1 roma tomato, diced
  • 1 tablespoon lime juice
  • 2 teaspoons cilantro chopped (optional)

Directions

    1. Mango Salsa Directions: Combine all ingredients together and mix gently. Adjust ingredients to your taste. Store covered in fridge until ready to use. Keeps in refrigerator about 3-4 days.
    2. Marinade Directions: Pierce steak with a fork. Place steak in a glass dish with marinade. Cover and marinade for best results at least 2 hours to overnight.
    3. Prepare and preheat grill. Remove steak from marinade; discard marinade. Grill for 5–7 minutes on each side, turning once, until the steak reaches desired doneness.
    4. Let steak stand, covered with foil, for 10 minutes, then slice very thinly across the grain. Serve with Mango Salsa.

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.


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Photo by Flicker user mollycakes / CC BY-NC 2.0



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