Flank Steak with Cracked Wheat Salad - 1 Guiding Stars
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One Guiding Star icon One Guiding Star indicates good nutritional value.

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.
Nutritional analysis per serving: Calories 400; Total Fat 19.5g (25% Daily Value); Saturated Fat 5.5g (27% DV); Trans Fat 0g; Cholesterol 77mg (26% DV); Sodium 370mg (16% DV); Total Carbohydrate 30g (11% DV); Dietary Fiber 5g (18% DV); Total Sugars 4g; Includes 0g Added Sugars (0% DV); Protein 30g; Vitamin D 0% DV; Calcium 6% DV; Iron 25% DV; Potassium 20% DV; Vitamin K 150% DV; Niacin 90% DV; Selenium 90% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/flank-steak-with-cracked-wheat-salad/
© 2022 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796