2017-08-21
Beef Steak with Mango Salsa
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Beef Steak with Mango Salsa

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<b>Prep:</b> 15 mins Prep: 15 mins
<b>Cook:</b> 15 mins Cook: 15 mins
Serves 4 Serves 4
Excellent source of iron Excellent source of iron
Low Sodium Low Sodium
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Ingredients

  • 4 x 150g lean Quality Mark rump steaks, trimmed of fat
  • 425g can sliced mango in natural juices, drained 
  • 2 tablespoons fresh coriander, chopped
  • ½ small red onion, finely chopped
  • 2 tablespoons lime juice
  • 1 tablespoon olive oil

Method

Cut the mango into 1 cm cubes, place in a bowl. mix mango with the coriander, onion and lime juice.

Place steaks in a preheated non-stick pan. Cook for 3-4 minutes each side for medium (about 2cm thick) or until done to your liking.

Rest in a warm place for 5 minutes.
 

How to Cook the Perfect Steak

  • Suitable Cuts
  • Nutrition
  • Tips & Tricks

Nutrition Information Per Serving

Serving size: 274g
Energy kJ (kcal) 1275 (304)
Protein (g) 35.8
Fat (g) 10.9
Saturated (g)
3.4
Carbohydrate (g) 15.6
Sugars (g)
15.1
Sodium (mg) 94
Iron (mg) 5.0
Zinc (mg) 6.5
Vitamin B12 (ug) 5.8
Vitamin D (ug) NA
Selenium (ug) 7.1

A serve of steak provides a quarter of a women's daily essential iron intake, and over half for men.
  • A healthy serving of beef or lamb is about the size of a deck of cards.
  • Beef and lamb can be enjoyed 3-4 times per week with plenty of vegetables and as part of a healthy lifestyle.

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BEEF + LAMB NEW ZEALAND

PO BOX 33 648
TAKAPUNA, AUCKLAND, NEW ZEALAND
FREEPHONE

0800 733 466

enquiries@beeflambnz.co.nz

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