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
- Whisk together marinade ingredients in medium bowl. Reserve half of marinade in refrigerator for dressing.
- Place steak in freezer bag and pour remaining half of marinade over beef. Turn to coat and marinate in refrigerator (1-12 hours).
- 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.
- 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).
- 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 415 g
| 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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