Recipes

Marinating the flank steak a full 24 hours ensures a flavorful, tender dining experience. While the steak grills, there’s enough time to whip up a side of rice or pasta, and to steam your favorite veggies.

Prep: 20 minutes

Makes: 6 servings

 

Ingredients:

1 1 1⁄2-pound beef flank steak
2⁄3 cup pineapple juice
1⁄3 cup mango chutney
1 tablespoon rum
1 tablespoon rice vinegar
1 clove garlic, minced
1⁄4 teaspoon salt
1⁄4 cup golden raisins
1 teaspoon cornstarch
Mango slices (optional)
Fresh parsley sprigs (optional)

 

Instructions:

Trim fat from steak. Score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place steak in a plastic bag set in a shallow dish. For marinade, in a small bowl stir together pineapple juice, chutney, rum, rice vinegar, garlic, and salt. Pour over steak; seal bag. Marinate in the refrigerator for at least 2 hours or up to 24 hours, turning bag occasionally.

Drain steak, reserving marinade. Place steak on the rack of an uncovered grill directly over medium coals. Grill for 17 to 21 minutes or until medium doneness (160°F), turning once.

Meanwhile, for sauce, pour reserved marinade into a small saucepan; stir in raisins and cornstarch. Cook and stir until thickened and bubbly; cook for 2 minutes more. To serve, thinly slice steak diagonally across the grain. Serve sauce with steak. If desired, garnish with mango slices and parsley.

 

Hints:

Nutrition Facts per serving: 269 cal., 8 g total fat (3 g sat. fat), 46 mg chol., 173 mg sodium, 22 g carbo., 1 g fiber, 25 g pro.
Daily Values: 12% vit. A, 17% vit. C, 2% calcium, 12% iron
Exchanges: 11⁄2 Fruit, 31⁄2 Meat

 

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