Flank Steak with Cracked Wheat Salad

Number of Servings: 6 (415g)
Active Time: 45 min.
Total Time: 1 hour 30 min.
Flank Steak with Cracked Wheat Salad

Flank steak is a wonderful option for sharing steak with guests. Marinated and grilled slowly, it’s a juicy and delightful treat to top a simple tabbouleh-like salad.

Tip: Cracked wheat is the whole grain version of bulgur. If you need to, you can sub in bulgur.

Ingredients

  • Marinade:

    • 1 cup lemon juice
    • ½ cup chopped fresh parsley
    • ¼ cup olive oil
    • 1 Tbsp. minced garlic
    • 1 tsp. cumin
    • ¼ tsp. salt
    • ¼ tsp. pepper

    Salad:

    • 1½ lbs. flank steak
    • 3 cups water
    • 1½ cups cracked wheat
    • ½ tsp. salt
    • 3 cups chopped tomatoes
    • ½ cup chopped fresh parsley
    • ¼ cup chopped fresh mint

Directions

  1. Whisk together marinade ingredients in medium bowl. Reserve half of marinade in refrigerator for dressing.
  2. Place steak in freezer bag and pour remaining half of marinade over beef. Turn to coat and marinate in refrigerator (1-12 hours).
  3. Bring water to a boil in medium saucepan. Stir in cracked wheat and salt. Reduce heat, cover, and simmer until wheat is tender and water is absorbed (20 minutes). Spread on a baking sheet to cool.
  4. While wheat is cooking, remove steak from marinade and discard marinade. On a grill over medium heat, grill steak uncovered to a minimum internal temperature of 145ºF, turning once (8-10 minutes per side).
  5. Carve steak across the grain into thin slices. Toss cracked wheat with tomatoes, parsley, mint, and reserved marinade. Serve topped with steak slices.

Nutrition Facts

6 servings per container

Serving Size 415g

Amount per serving
Calories 400
% Daily Value*
Total Fat 19.5g 25%
Saturated Fat 5.5g 27%
Trans Fat 0g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 10.5g
Cholesterol 77mg 26%
Sodium 370mg 16%
Total Carbohydrate 30g 11%
Dietary Fiber 5g 18%
Total Sugars 4g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 20g
Protein 30g
Vitamin D 0.1mcg 0%
Calcium 78.7mg 6%
Iron 4.2mg 25%
Potassium 825mg 20%
Vitamin A 82.3mcg 10%
Vitamin C 42.2mg 45%
Vitamin E 2.4mg 15%
Vitamin K 178.2mcg 150%
Thiamin 0.3mg 20%
Riboflavin 0.2mg 15%
Niacin 14.3mg 90%
Vitamin B6 0.9mg 50%
Folate 51.8mcg 13%
Vitamin B12 1.3mcg 60%
Biotin 5mcg 15%
Chloride 65.9mg 2%
Pantothenate 1.2mg 25%
Phosphorus 358.2mg 30%
Iodine 0mcg 0%
Magnesium 87.5mg 20%
Zinc 5.5mg 50%
Selenium 47.9mcg 90%
Copper 0.3mg 35%
Manganese 1.3mg 60%
Chromium 0.7mcg 2%
Molybdenum 8.4mcg 20%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Water, Beef, Tomatoes, Lemon Juice, Cracked Wheat, Parsley, Olive Oil, Garlic, Peppermint, Salt, Cumin, Black Pepper.

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