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| | | |  | | | Cook's Tip: Major Grey mango chutney is available under several brand names in the condiment section of large supermarkets.
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| | | | This recipe is an excellent source of protein, vitamin B12, iron and zinc, and a good source of niacin and vitamin B6. | |  |
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Beef Steak with Curried Onion - Plum Sauce
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Ingredients: |
| 4 |
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beef shoulder top blade (flat iron) steaks (6 to 8 ounces each) or 4 boneless beef chuck eye steaks, cut 3/4 inch thick |
| 2 |
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tablespoons olive oil |
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Salt and pepper |
| 2 |
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green onions with tops, sliced diagonally |
| 1/3 |
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cup plum preserves |
| 2 |
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tablespoons Major Grey mango chutney |
| 3/4 |
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teaspoon curry powder |
| 1/4 |
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cup water |
| 1 |
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tablespoon fresh lime juice |
| 1/4 |
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cup roasted salted peanuts, chopped |
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Instructions: |
| 1. |
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Heat oil in large heavy nonstick skillet over medium heat until hot. Place steaks in skillet; cook shoulder top blade steaks 13 to 15 minutes (chuck eye steaks 9 to 11 minutes) for medium rare to medium doneness, turning occasionally. Season with salt and pepper, as desired. Remove to platter; keep warm. |
| 2. |
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Add green onions to skillet; cook and stir 1 to 2 minutes or until golden. Stir in preserves, chutney and curry powder. Add water; cook and stir until sauce is hot. Stir in lime juice; remove from heat. |
| 3. |
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Spoon sauce over steaks. Sprinkle with peanuts. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving, using top blade: 479 calories; 36 g protein; 29 g carbohydrate; 24 g fat; 251 mg sodium; 77 mg cholesterol; 6.2 mg niacin; 0.5 mg vitamin B6; 4.6 mcg vitamin B12; 4.3 mg iron; 11.7 mg zinc.
Nutrition information per serving, using chuck eye: 398 calories; 31 g protein; 29 g carbohydrate; 17 g fat; 244 mg sodium; 70 mg cholesterol; 5.4 mg niacin; 0.4 mg vitamin B6; 3.8 mcg vitamin B12; 4.0 mg iron; 9.1 mg zinc. |
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