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Steak with Mango Salsa and Brown Rice Salad

June 30, 2009
By Linda Gassenheimer

Listen to Linda's Food Talk show on OURadio.org!

It’s mango season! Ripe, sweet Florida mangos are at the height of their season and are available throughout the US. If you haven’t tried a mango, this is the year to start. It’s been a bumper crop. Mangos are second in popularity throughout the world to bananas and coconuts.

Here’s a great way to use them. Whip up a fresh mango salsa and spoon the salsa over a juicy steak. They make a colorful and delicious accompaniment for a juicy steak, roasted chicken for fish.

It takes a few minutes to cut a mango into cubes. Here’s an easy method. Stand the mango upright on the thick end and cut it in half on each side sliding the knife down the side of the stone. Run a large spoon around the edge of the flesh and scoop it out. Cut the pulp into 1/4-inch pieces. Do this over a bowl to catch the juices.

There are several types of quick-cooking brown rice. There’s even one that cooks in 90 seconds in the microwave and it’s very good. Use any type that fits your requirements and follow the instructions on the box. Plan 3/4 cup cooked rice per person. Add the frozen peas a few minutes before the rice is cooked or simply defrost them and add to the rice after it is cooked. The recipe here is for 10-minute brown rice.

This meal contains 652 calories per serving with 29 percent of calories from fat.

HELPFUL HINTS:
o Any type of quick-cooking steak can be used.
o Add another jalapeno pepper if you like your salsa hot.

COUNTDOWN:
o Make mango salsa.
o Prepare other ingredients.
o Make rice.
o Saute steak.

SHOPPING LIST
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 1 ripe mango, 1 lime, 1 small bunch cilantro, 1 jalapeno pepper, 1 small bottle honey, 3/4 pound strip steak, 1 bottle ground cumin, 1 package 10-minute brown rice, 1 small package frozen peas and 1 bottle olive oil spray.
Staples: Reduced-fat vinaigrette dressing, salt and black peppercorns.



Listen to Linda's Food Talk show on OURadio.org!

Linda Gassenheimer is the author of fourteen cookbooks including her newest, Prevention’s Fit and Fast Meals in Minutes and Mix ‘n Match Meals in Minutes for People with Diabetes. Do you have any questions about a recipe or cooking method? Or, have you tried the recipe and added your own touch that you’d like to share. Email Linda at .(JavaScript must be enabled to view this email address). You can visit Linda on her web page at http://www.DinnerInMinutes.com.



STEAK AND MANGO SALSA

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1 cup mango cubes
1 tablespoon lime juice
1 tablespoon honey
2 tablespoons chopped fresh cilantro
1 jalapeño pepper, seeded and chopped
Salt and freshly ground black pepper
1 teaspoon ground cumin
3/4 pound strip steak
Olive oil spray

Cut mango in half around the pit. Hold the mango with cut side up. Scoop out pulp with a large spoon. Cut into 1/4-inch pieces. Mix lime juice, honey, cilantro and jalapeno pepper together. Toss with mango. Add salt and pepper to taste.

Sprinkle cumin over both sides of steak. Add salt and pepper to taste. Heat a nonstick skillet over medium-high heat. Spray with olive oil spray. Add steak and saute 2 minutes. Turn and saute 2 minutes for a 1/2-inch steak. Cook longer for a thicker steak. A meat thermometer should read 145 degrees for medium rare and 160 for medium. Remove to two dinner plates and serve salsa on top. Makes 2 servings.

Per serving: 399 calories (39 percent from fat), 17.2 g fat (6.2 g saturated, 8.2 g monounsaturated), 84 mg cholesterol, 34.6 g protein, 26.3 g carbohydrates, 2.8 g fiber, 74 mg sodium.


BROWN RICE SALAD

1/2 cup 10-minute brown rice
1 cup water
1 cup frozen peas
2 tablespoons reduced-fat vinaigrette dressing
Salt and freshly ground black pepper

Bring rice and water to a boil in a medium-size saucepan. Cover and boil 5 minutes. Add peas, cover and cook 5 minutes. Or cook according to package instructions adding peas about 3 to 4 minutes before rice is cooked. The water will be absorbed. Add the dressing and salt and pepper to taste. Toss well and serve. Makes 2 servings.

Per serving: 253 calories (14 percent from fat), 3.8 g fat (0.5 g saturated, 0.5 g monounsaturated), no cholesterol, 7.6 g protein, 46.8 g carbohydrates, 4.8 g fiber, 119 mg sodium.


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