Name: Mango and Beef Salad with Vegetables and Nuts
Prep time: 15 min
Cook time: 20 min
Yield: 4 servings
Ingredients: mangoes; arugula; mint (fresh); crushed red pepper; peanuts; lime juice; flank steaks; soy sauce (regular); fish sauce; garlic (fresh); ginger (ground); cilantro (fresh); sweet onions

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Mango and Beef Salad with Vegetables and Nuts

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35 minutes

4 servings

Adjust servings

dairy-free

gluten-free

(?)

Has gluten from:

soy sauce (regular)

kid friendly

has meat

(?)

Has meat from:

flank steak

has pasta

has seafood

(?)

Has seafood from:

fish sauce

mediterranean

vegan

(?)

Not vegan due to:

flank steak

vegetarian

(?)

Not vegetarian due to:

flank steak

pescatarian

paleo

This recipe has no customizations.

Nutrition to Note

This recipe has Sodium as 50.9% and Sugar as 53.5% (as a percentage of RDA).

You may need to take these into account today to balance out your diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 4.6% of RDA
• Calories: 23.0% of RDA
• Carbs: 9.6% of RDA
• Fat (total lipid): 39.7% of RDA
• Fiber: 32.3% of RDA
• Fructose: 16.5% of RDA
• Protein: 32.3% of RDA
• Sodium: 50.9% of RDA
• Sugar: 53.5% of RDA

• Vitamin A (IU): 57.6% of RDA
• Vitamin B6: 52.6% of RDA
• Vitamin C: 55.5% of RDA
• Iron: 2.5% of RDA
• Magnesium: 34.6% of RDA
• Manganese: 18.3% of RDA
• Niacin: 71.9% of RDA
• Potassium: 28.4% of RDA
• Zinc: 39.8% of RDA

If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.

Whether this matters for your diet depends mostly on what other foods you consume today.

MACROS

Carbohydrate

26.4

Calories

459

Fiber

9.04

Iron

0.466

Protein

36.3

Sodium

687

Sugars

16.7

Fat (total lipid)

24.2

INGREDIENTS

Amount

Measure

Adjust

Ingredient

Substitutions

whole

mango

peeled and thinly sliced.

cups

arugula

1/2

cups

mint (fresh)

1/2

tsp

cup

tbsp

freshly squeezed.

trimmed.

tbsp

soy sauce (regular)

low-sodium soy sauce in Wide rice noodles with beef marinated in low-sodium soy sauce.

tbsp

fish sauce

tbsp

garlic (fresh)

minced.

tbsp

ginger (ground)

grated.

1/4

cups

cilantro (fresh)

finely chopped.

whole

sweet onion

chopped into thin half crescent moons.

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PREPARATION

PREPARING THE BEEF

Combine chopped cilantro, fish sauce, soy sauce, garlic, and ginger in a large zip-top plastic bag.

Add beef and let stand 15 minutes. Remove beef from marinade after 15 minutes.

COOKING THE BEEF

Preheat grill or a grill pan to medium-high heat.

Place beef on grill rack coated with olive oil. Grill 5 minutes on each side or until desired degree of doneness.

Remove from grill; cover with foil. Let stand 5 minutes; cut across grain into thin slices.

PREPARING THE SALAD

In a large bowl, add the arugula and lime juice. Toss to coat well.

Peel the mango and slice into thin slices.

Chop the onion into thin half crescent moons and add to the arugula mix. Toss again to coat well.

ASSEMBLING THE SALAD

Add the arugula and onion to each plate. Top with mango slices and beef slices.

10.

Sprinkle with peanuts and serve.

THIS RECIPE CAN BE CUSTOMIZED

Make it Gluten Free!

A partially gluten-free variant of this recipe can be made to reduce the amount of gluten. Just make the following substutions: gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).

Make it Wheat Free!

A partially wheat-free variant of this recipe can be made to reduce the amount of wheat. Just make the following substutions: gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 459

Protein 36.3 g

Carbohydrates 26.4 g

Iron 0.47 mg

Fiber 9.04 g

Calcium 46.1 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.