email this pageIngredients
Marinade:
1 cup fresh lemon juice
1/2 cup finely chopped fresh parsley
1/4 cup olive oil
1 tablespoon minced garlic
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon pepper
1 beef flank steak (about 1 1/2 pounds)
3 cups water
1 1/2 cups cracked wheat, rinsed and drained
1/2 teaspoon salt
3 cups chopped seeded tomatoes
1/2 cup finely chopped fresh parsley
1/4 cup finely chopped fresh mint
Instructions
1 cup fresh lemon juice
1/2 cup finely chopped fresh parsley
1/4 cup olive oil
1 tablespoon minced garlic
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon pepper
1 beef flank steak (about 1 1/2 pounds)
3 cups water
1 1/2 cups cracked wheat, rinsed and drained
1/2 teaspoon salt
3 cups chopped seeded tomatoes
1/2 cup finely chopped fresh parsley
1/4 cup finely chopped fresh mint
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 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. Serves 6.
Recipe adapted from The Healthy Beef Cookbook, by the National Cattlemen's Beef Association and the American Dietetic Associaton (John Wiley and Sons, Inc., 2006), "Relish the Healthy Table," July 2006.
Nutritional Information
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 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. Serves 6.
Recipe adapted from The Healthy Beef Cookbook, by the National Cattlemen's Beef Association and the American Dietetic Associaton (John Wiley and Sons, Inc., 2006), "Relish the Healthy Table," July 2006.
Per serving: 351 calories, 14g fat, 29g prot., 29 g carbs., 5g fiber, 387mg sodium.
