Flank Steak with Mango

Flank Steak with Mango
Staff Writer
Cindy's Table

Flank Steak with Mangos

This recipe gives tender flank steak a bright and refreshing touch, with fresh mangos and spicy sweet potato fries.

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4
Servings
1322
Calories Per Serving
Deliver Ingredients

Ingredients

For the sweet potato fries

  • 2 large sweet potatoes, peeled or unpeeled, cut into 4-inch long and 1/4- to 1/2-inch thick fries
  • 1 Teaspoon paprika
  • 1/2 Teaspoon chili powder
  • 1/2 Teaspoon ground sage leaves
  • Sea salt and freshly ground black pepper, to taste
  • 2 Tablespoons olive oil, or more as needed

For the avocado dip

  • 2 ripe avocados
  • 2 cloves garlic
  • 1 Tablespoon freshly squeezed lemon juice
  • 1/2 Teaspoon black pepper
  • 1/2 Cup mild green chiles
  • Pinch of cayenne
  • 4 Tablespoons extra-virgin olive oil

For the flank steak

  • 4 Pounds flank steak
  • 4 limes, juiced and quartered
  • 1/4 Cup olive oil
  • 1 Teaspoon sea salt
  • 1/2 Teaspoon freshly ground pepper
  • 2 mangos, thinly sliced

Directions

For the sweet potato fries

Preheat the oven to 450 degrees. 

Line a baking sheet with aluminum foil and set aside. Place the sweet potatoes in a large bowl and toss with the olive oil until the sweet potatoes are well coated. Add the paprika, chile powder, sage, salt and pepper, to taste, and toss to distribute evenly.

Arrange the seasoned fries in a single layer on the prepared baking sheet. Bake for 20 minutes on the lower rack until the sweet potatoes soften. Transfer the pan to the upper rack of the oven and bake 10 minutes longer, until fries are crispy. Keep warm until ready to serve. 

 

For the avocado dip

Place all of the ingredients in a food processor and blend on high until smooth.

For the flank steak

Place the steak in a large baking dish. Season with salt and pepper, to taste, and add the olive oil. Arrange the mango slices over the steak, saving a few for serving. Add the lime juice and quarters to the dish. Cover and let the steak marinate at room temperature for 2 hours.

Heat a grill or indoor grill pan to medium-high. Grill the steak for 4 minutes on each side. Let the steak rest for 10 minutes before cutting. Slice the steak against the grain into very thin slices. Serve with the reserved mango slices, sweet potato fries, and avocado dip.

Nutritional Facts

Total Fat
80g
100%
Sugar
1g
1%
Saturated Fat
42g
100%
Cholesterol
359mg
100%
Carbohydrate, by difference
16g
12%
Protein
128g
100%
Vitamin A, RAE
41µg
6%
Vitamin B-12
8µg
100%
Vitamin B-6
3mg
100%
Vitamin C, total ascorbic acid
1mg
1%
Vitamin E, added
3mg
20%
Vitamin K (phylloquinone)
14µg
16%
Calcium, Ca
296mg
30%
Choline, total
483mg
100%
Fiber, total dietary
2g
8%
Folate, total
47µg
12%
Iron, Fe
14mg
78%
Magnesium, Mg
130mg
41%
Niacin
34mg
100%
Pantothenic acid
3mg
60%
Phosphorus, P
1126mg
100%
Riboflavin
1mg
91%
Selenium, Se
136µg
100%
Sodium, Na
446mg
30%
Water
296g
11%
Zinc, Zn
29mg
100%

Flank Steak Shopping Tip

Most cattle are fed a diet of grass until they are sent to a feedlot – where they are finished on corn. When possible, choose beef from cattle that are “100% grass fed” - it will be more expensive, but better for your health.

Flank Steak Cooking Tip

The method used to cook beef is dependent on the cut. Cuts that are more tender, like filet mignon, should be cooked for a relatively short amount of time over high heat by grilling or sautéing. While less tender cuts, like brisket and short ribs, should be cooked for a longer time with lower heat by braising or stewing.