Name: Steak with Chutney Sauce
Prep time: 20 min
Total time: 155 min
Ingredients: 1.5 pounds beef flank steak; 0.66666668653488 cup pineapple juice; 0.33333334326744 cup mango chutney; 1 tablespoon rum or pineapple juice; 1 tablespoon rice vinegar; 1 clove garlic, minced; 0.25 teaspoon salt; 0.25 cup golden raisins; 1 teaspoon cornstarch; 1 Mango slices; 1 Fresh parsley sprigs

Steak with Chutney Sauce

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Chutney is an East Indian specialty that can range in texture from smooth to chunky and in flavor from sweet to tart. Mixing store-bought chutney with rum and rice vinegar for this steak marinade adds a whole new dimension of flavor to this meal.

EatingWell Test Kitchen

Updated on September 27, 2018

Prep Time:

20 mins

Additional Time:

2 hrs 15 mins

Total Time:

2 hrs 35 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Low-Calorie Low Carbohydrate Dairy-Free Egg Free Gluten-Free Low Sodium Nut-Free Soy-Free Healthy Aging Healthy Immunity

Jump to Nutrition Facts

Ingredients

1 ½ pounds beef flank steak
⅔ cup pineapple juice
⅓ cup mango chutney
1 tablespoon rum or pineapple juice
1 tablespoon rice vinegar
1 clove garlic, minced
¼ teaspoon salt
¼ cup golden raisins
1 teaspoon cornstarch
1 Mango slices
1 Fresh parsley sprigs

Directions

Trim fat from steak. Score both sides in a diamond pattern, making shallow diagonal cuts 1 inch apart.
For marinade, combine juice, chutney, rum, rice vinegar, garlic and salt. Place in a resealable plastic bag set in a shallow dish. Add steak; seal. Marinate in the refrigerator for 2 to 24 hours, turning occasionally.
Drain steak, reserving marinade. Grill steak on rack of an uncovered grill directly over medium heat for 17 to 21 minutes or until medium doneness (160 degrees F), turning once.
Meanwhile, for sauce, pour reserved marinade into a saucepan; stir in raisins and cornstarch. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more.
To serve, thinly slice steak diagonally across the grain. Serve with sauce. If desired, garnish with mango and parsley.

Nutrition Facts (per serving)

230	Calories
7g	Fat
15g	Carbs
25g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 serving
Calories 230
% Daily Value *
Total Carbohydrate 15g	6%
Dietary Fiber 1g	3%
Total Sugars 9g
Protein 25g	50%
Total Fat 7g	9%
Saturated Fat 3g	14%
Cholesterol 47mg	16%
Vitamin A 100IU	2%
Vitamin C 6mg	6%
Folate 16mcg	4%
Sodium 189mg	8%
Calcium 47mg	4%
Iron 2mg	12%
Magnesium 33mg	8%
Potassium 481mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.