Steak w/Rum Chutney Sauce (grill) -- e-w
Source of Recipe
BH&G New Dieter�s Cookbook 2003
Steak w/Rum Chutney Sauce (grill) -- e-w
Plan ahead�steak needs to marinate at least 2 hours or preferably up to 24.
Serves: 6
1 1-1/2-lb. beef flank steak
2/3 c. pineapple juice
1/3 c. mango chutney
1 T. rum
1 T. rice vinegar
1 clove garlic, minced
1/4 tsp. salt
1/4 c. golden raisins (golden preferred but others okay)
1 tsp. cornstarch
Optional: mango slices
Optional: fresh parsley sprigs
Trin 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 resealable plastic bag set in a shallow dish.
For marinade:
In a small bowl stir together the next 6 ingredients. Pour over steak; seal bag. Marinate in refrigerator for at least 2 hours or up to 24 hours, turning the 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�), turning once.
Meanwhile for sauce, pour reserved marinade into small saucepan; stir in cornstarch. Cook and stir until thickened and bubbly; cook for 2 minutes more.
To serve: Thinly slice steak diagonally across the grain. Serve steak with sauce. If desired garnish with mango slices and parsley.
1/6 of recipe (w/o Optional items) equals: 269 calories�8 gm fat (3 gm saturated)�46 mg cholesterol�173 mg sodium�22 gm carbohydrate�1 gm fiber�25 gm protein +++EXC: 1-1/2 fruit�3-1/2 meat +++WWP:6
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