Whip It Up Wednesday
go.ncsu.edu/readext?812995
en Español / em Português
El inglés es el idioma de control de esta página. En la medida en que haya algún conflicto entre la traducción al inglés y la traducción, el inglés prevalece.
Al hacer clic en el enlace de traducción se activa un servicio de traducción gratuito para convertir la página al español. Al igual que con cualquier traducción por Internet, la conversión no es sensible al contexto y puede que no traduzca el texto en su significado original. NC State Extension no garantiza la exactitud del texto traducido. Por favor, tenga en cuenta que algunas aplicaciones y/o servicios pueden no funcionar como se espera cuando se traducen.
Português
Inglês é o idioma de controle desta página. Na medida que haja algum conflito entre o texto original em Inglês e a tradução, o Inglês prevalece.
Ao clicar no link de tradução, um serviço gratuito de tradução será ativado para converter a página para o Português. Como em qualquer tradução pela internet, a conversão não é sensivel ao contexto e pode não ocorrer a tradução para o significado orginal. O serviço de Extensão da Carolina do Norte (NC State Extension) não garante a exatidão do texto traduzido. Por favor, observe que algumas funções ou serviços podem não funcionar como esperado após a tradução.
English
English is the controlling language of this page. To the extent there is any conflict between the English text and the translation, English controls.
Clicking on the translation link activates a free translation service to convert the page to Spanish. As with any Internet translation, the conversion is not context-sensitive and may not translate the text to its original meaning. NC State Extension does not guarantee the accuracy of the translated text. Please note that some applications and/or services may not function as expected when translated.
Collapse ▲Taking dinner or lunch to another level by topping off a flank steak with cantaloupe.
Check out this Flank Steak recipe. For more information about this and other nutritional recipes, contact your local EFNEP assistant, Nitasha Kearney at ndkearney@ncat.edu!
Flank Steak with Melon Relish
Ingredients
- 1 large cantaloupe, peeled, seeded, and diced
- 1 medium red onion, diced
- 1 cup Italian parsley, chopped
- 1/2 cup fresh mint, chopped
- 2 tablespoons of white balsamic (or cider) vinegar
- 2 tablespoons of extra-virgin olive oil
- 3 pounds of flank steak
- 2 teaspoons of sea salt
- 1/2 teaspoon of freshly ground black pepper
Directions
Toss cantaloupe, onion, parsley, mint, vinegar, and oil into a bowl. Set aside. Heat a grill, grill pan, or large skillet over high heat. Season flank steaks on both sides with salt and pepper. cook 5 to 8 minutes on each side for medium-rare, 8 to 10 minutes for medium, or 10 to 12 minutes for well done. Remove from heat and allow to rest on a clean cutting board for 5 to 7 minutes. Cut steak diagonally into 1/8-inch thick slices and transfer to platter. Spoon half the relish on top. Serve remaining relish on side.
NOTE:
Did you know that cantaloupe is packed with nutrients? It’s a great source of vitamin A and C. Once eaten the beta-carotene in cantaloupe converts to vitamin A. It acts as an antioxidant that helps to fight free radicals that will attack your body. Vitamin A is important for your eye health, a healthy immune system, and healthy red blood cells.
And then there’s Vitamin C. Did you know that according to the USDA that one cup of cantaloupe contains over 100 percent of the recommended daily value of vitamin C? Vitamin C also plays an important role in the production of your muscle, collagen in your bones, cartilage and blood vessels.