Protein-Packed Dinner
Steaks with Mango Salsa
(1 vote)
(1 vote)
Steaks with Mango Salsa - Protein packed with a hint of tropical
Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
483
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 483 cal. | (23 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 11 g | (44 %) | ||
| Roughage | 3.1 g | (10 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 12.9 μg | (22 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 19.6 mg | (163 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 9.8 μg | (327 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,101 mg | (28 %) | ||
| Calcium | 40 mg | (4 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 8.3 mg | (104 %) | ||
| Saturated fatty acids | 6.5 g | |||
| Uric acid | 248 mg | |||
| Cholesterol | 98 mg | |||
| Complete sugar | 28 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- For the beef
- 2 Steak (each about 7-8 ounces)
- 1 Tbsp honey
- ½ Lime (zested and juiced)
- ½ tsp red, coarsely ground peppers
- 1 clove garlic cloves (squeezed)
- 1 tsp black, coarsely ground peppers
- salt
- For the salsa
- 1 small, red onion (medium diced)
- 1 clove garlic cloves (squeezed)
- 3 ozs Cherry tomatoes (halved)
- 3 ozs Zucchini (diced)
- ½ ripe Mango (peeled and cut into small pieces)
- 1 Tbsp honey
- 1 Tbsp olive oil
- 2 Tbsps Lime juice
- salt
- freshly ground pepper
Preparation steps
1.
For the beef: whisk honey with lime zest, lime juice, red pepper and garlic, marinate steaks in the mixture for about 20 minutes.
2.
For the salsa: combine red onion with garlic, cherry tomatoes, zucchini and mango. Whisk honey with olive oil and lime juice, season with salt and pepper. Toss all salsa ingredients with the dressing and season to taste.
3.
Remove streaks from the marinade and pat dry. Heat butter in a pan and cook steaks for about 3-5 minutes per side. Season with salt and pepper. Wrap in aluminum foil and let rest for about 5 minutes.
4.
Arrange steaks with salsa on plates and serve.
