Beef and Cracked Wheat Salad

  • Yield: 6 servings
  • Prep: 20 mins
  • Cook: 30 mins

Cracked wheat is the whole-wheat berry that has been broken into coarse, medium or fine granules. If you can’t find cracked wheat, try using a box of tabouleh mix.

Ingredients

Marinade:
1cup fresh lemon juice
1/2cup finely chopped fresh parsley
1/4cup olive oil
1tablespoon minced garlic
1teaspoon ground cumin
1/2teaspoon salt
1/4teaspoon pepper
Salad:
11/2pounds beef flank steak
3cups water
1 1/2cups cracked wheat, rinsed and drained
1/2teaspoon salt
3cups chopped seeded tomatoes
1/2cup chopped fresh parsley
1/4cup chopped fresh mint

Instructions

  1. Combine marinade ingredients in medium bowl. Place beef steak in plastic bag. Pour half the marinade over steak; turn to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight. Reserve remaining marinade in refrigerator for dressing.
  2. Bring water to a boil in medium saucepan. Stir in cracked wheat and salt. Reduce heat; cover and simmer 10 to 15 minutes or until wheat is tender and water is absorbed. (If necessary, pour off any excess water.) Spread wheat mixture on metal baking sheet to cool.
  3. Remove steak from marinade; discard marinade. Place steak on grill over medium, ash-covered coals. Grill, uncovered, 17 to 21 minutes for medium rare to medium doneness, turning occasionally.
  4. Carve steak across grain into thick slices. Toss cracked wheat with tomatoes, parsley, mint and reserved marinade. Serve with steak slices.

Recipe adapted from The Healthy Beef Cookbook (John Wiley and Sons, Inc., 2006)

Nutritional Info *per serving

  • Glycemic Load 0
  • Calories 470
  • Fat 19g
  • Saturated Fat 5g
  • Polyunsaturated Fat 1.5g
  • Monounsaturated Fat 10g
  • Cholesterol 90mg
  • Sodium 470mg
  • Potassium 710mg
  • Carbohydrate 37g
  • Fiber 7g
  • Sugars 4g
  • Protein 38g
  • Trans Fat 0g
  • Vitamin A 35%
  • Vitamin C 70%
  • Calcium 6%
  • Iron 25%
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