{"id":129,"date":"2010-07-19T23:36:07","date_gmt":"2010-07-19T23:36:07","guid":{"rendered":"https:\/\/www.bktrent.org\/index.php\/2010\/07\/19\/flank-steak-with-grilled-mango-and-watermelon-chutney\/"},"modified":"2010-07-19T23:36:07","modified_gmt":"2010-07-19T23:36:07","slug":"flank-steak-with-grilled-mango-and-watermelon-chutney","status":"publish","type":"post","link":"https:\/\/www.bktrent.org\/index.php\/2010\/07\/19\/flank-steak-with-grilled-mango-and-watermelon-chutney\/","title":{"rendered":"Flank Steak with Grilled Mango and Watermelon Chutney"},"content":{"rendered":"<p>6 Points <\/p>\n<p>Yield:\u00a0 6 servings (serving size: 3 ounces beef and 1\/2 cup chutney)<\/p>\n<p>Steak:<br \/>1 tablespoon brown sugar<br \/>1 teaspoon salt<br \/>3\/4 teaspoon ground cumin<br \/>3 garlic cloves, minced<br \/>1 (1 1\/2-pound) flank steak, trimmed<br \/>Cooking spray<\/p>\n<p>Chutney:<br \/>2 peeled ripe mangoes, each cut into quarters (about 1 pound)<br \/>1 teaspoon olive oil<br \/>1 cup thinly vertically sliced onion<br \/>1 tablespoon minced peeled fresh ginger<br \/>1\/3 cup cider vinegar<br \/>2 tablespoons brown sugar<br \/>2 tablespoons fresh lime juice<br \/>1\/4 teaspoon salt<br \/>1\/4 teaspoon ground red pepper<br \/>2 cups finely diced seedless watermelon (about 3\/4 pound)<br \/>1 1\/2 tablespoons chopped fresh cilantro<br \/>1 1\/2 tablespoons chopped fresh mint<br \/>Mint sprigs (optional)<br \/>Lime wedges (optional)<\/p>\n<p>Prepare grill.<\/p>\n<p>To prepare steak, combine first 4 ingredients. Sprinkle steak evenly with sugar mixture. Place steak on grill rack coated with cooking spray; grill for 8 minutes on each side or until desired degree of doneness. Let stand 10 minutes. Cut steak diagonally across grain into thin slices.<\/p>\n<p>To prepare chutney, place mango on grill rack coated with cooking spray; grill 4 minutes on each side. Cool and chop. Set aside.<\/p>\n<p>Heat oil in a small saucepan over medium-high heat. Add onion; saut\u00e9 4 minutes. Add ginger; saut\u00e9 1 minute. Add vinegar, 2 tablespoons sugar, juice, 1\/4 teaspoon salt, and pepper; cook 5 minutes or until liquid almost evaporates. Stir in mango; cook 1 minute. Remove from heat. Stir in watermelon, cilantro, and mint. Add mint sprigs and lime wedges, if desired.<\/p>\n<p>CALORIES 274 (24% from fat); FAT 7.4g (sat 2.5g,mono 2.9g,poly 0.4g); IRON 2.3mg; CHOLESTEROL 37mg; CALCIUM 57mg; CARBOHYDRATE 26.8g; SODIUM 553mg; PROTEIN 25.7g; FIBER 2.3g<\/p>\n","protected":false},"excerpt":{"rendered":"<p>6 Points Yield:\u00a0 6 servings (serving size: 3 ounces beef and 1\/2 cup chutney) Steak:1 tablespoon brown sugar1 teaspoon salt3\/4 teaspoon ground cumin3 garlic cloves, minced1 (1 1\/2-pound) flank steak, trimmedCooking spray Chutney:2 peeled ripe mangoes, each cut into quarters (about 1 pound)1 teaspoon olive oil1 cup thinly vertically sliced onion1 tablespoon minced peeled fresh &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.bktrent.org\/index.php\/2010\/07\/19\/flank-steak-with-grilled-mango-and-watermelon-chutney\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Flank Steak with Grilled Mango and Watermelon Chutney&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"class_list":["post-129","post","type-post","status-publish","format-standard","hentry","category-beef"],"_links":{"self":[{"href":"https:\/\/www.bktrent.org\/index.php\/wp-json\/wp\/v2\/posts\/129","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bktrent.org\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bktrent.org\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bktrent.org\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bktrent.org\/index.php\/wp-json\/wp\/v2\/comments?post=129"}],"version-history":[{"count":0,"href":"https:\/\/www.bktrent.org\/index.php\/wp-json\/wp\/v2\/posts\/129\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.bktrent.org\/index.php\/wp-json\/wp\/v2\/media?parent=129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bktrent.org\/index.php\/wp-json\/wp\/v2\/categories?post=129"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bktrent.org\/index.php\/wp-json\/wp\/v2\/tags?post=129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}