Found this picture again and decided to write up again. Mango and orange are a great combo together with honey. Be creative and adventurous in creating your meal. You don’t have to be a professional cook or chef.
Google: “They are a great source of magnesium and potassium, both of which are connected to lower blood pressure and a regular pulse. Furthermore, mangos are the source of a compound known as mangiferin, which early studies suggest may be able to reduce inflammation of the heart. Mangos can help stabilize your digestive system.”
“Oranges contain health-promoting compounds known as flavanones. Research suggests that these phytochemicals help support the body and protect us from conditions such as heart disease and cancer – they’re also thought to have anti-inflammatory, antiviral and antimicrobial benefits. Honey contains a number of antioxidants, including phenolic acids and flavonoids.”
Rump, orange, mango and honey are on sale. I have bought broccolini two days ago. I have coleslaw bought from KFC, three days ago, best add in. Then I have some red cabbage might as well use them. My dinner is healthy, comforting, colourful, flavourful and delicious. Let’s cook!!!
4 rump steaks
1 mango, seed and skin remove and cut into small pieces
60 ml orange juice, divide
5 Tbs honey
2 bunches broccolini, cut into bite size
1/4 red cabbage, cut into bite size
2 Tbs minced garlic, divided
Put steaks in a deep plate don’t overcrowd them. Use Nutri Bullet, blend mango pieces with orange juice and honey until smooth. Next pour enough to cover the steaks, and season with salt and pepper. Cover with cling wrap and refrigerate steaks for 1-2 hours. Reserved the remaining mango, orange, honey mixture and place in fridge.
Remove the steaks from the fridge and allow them to come to room temperature at least an hour before you begin. In the last 15-20 minutes of the steaks at room temperature. Start cutting broccolini into bite size and set aside. Next cut the red cabbage into bite size and set aside. Preheat oven 180 degrees C.
Now transfer steaks to a lined baking tray and put it on the lower shelves of oven cook for 15-20 minutes. Halfway through turn once the steaks and basting with the mixture from plate. Remove from the oven, squeeze over the balsamic, tilt the tray a bit one end so the juice will be at the bottom for easy to baste; then cover with foil and leave to rest for 15 minutes, basting occasionally.
Heat saucepan on medium heat and add 1 Tbs oil. Once oil hot add in 1 Tbs minced garlic, cook until fragrant about 30 seconds. Then add broccolini, cook until tender about 4-5 minutes. Remove and set aside, cover with foil.
Now add in another 1 Tbs oil in the saucepan, once hot adds in minced garlic cook for 1 minute until fragrant. Then adds in red cabbage, cook until slightly softened about 4 minutes. Now add in the reserved mango, orange, honey mixture, bring to simmer about 10-15 minutes. Now squeeze balsamic glazed, check the seasoning. Add a bit more salt and pepper if needed.
Assemble plate, place broccolini on top, next caramelised red cabbage, followed by coleslaw and then steak and drizzle the sauce over. Serve with red wine. Enjoy!!!!