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Cracked Wheat and Beef Salad Two Stars

Cracked Wheat and Beef Salad

Get Ready

Servings: Serves 1Learn How to Scale This Recipe

Prep Time: 20 minutes

Cook Time: 40 minutes

Ingredients: Add ingredients to List

Cracked Wheat and Beef Salad
1 cup Fresh lemon juice
1 cup Chopped fresh parsley
1/4 cup Olive oil
1 tablespoon Minced garlic
1 teaspoon Ground cumin
3/4 teaspoon Salt
1/4 teaspoon Black pepper, freshly ground
11/2 lb Beef, flank steak
3 cup Water
11/2 cup Cracked wheat, rinsed and drained
3 cup Medium red tomatoes, seeded and chopped
1/4 cup Chopped fresh mint

directions:

1. Combine lemon juice, 1/2 cup parsley, olive oil, garlic, cumin, < teaspoon salt and pepper in medium bowl. Place beef steak in plastic bag and pour half of marinade over beef, turn to coat. Marinate in refrigerator for 6 hours or overnight. Reserve rest of marinade in refrigerator for dressing.
2. Bring water to a boil in medium saucepan. Stir in cracked wheat and 1/2 teaspoon salt. Reduce heat, cover and simmer 20 minutes or until wheat is tender and water is absorbed. Spread on a sheet to cool.
3. Meanwhile, remove steak from marinade; discard marinade. Place steak on grill, medium ash covered coals. Grill uncovered 17-21 minutes for medium-rare to medium doneness, turning occasionally.
4. Carve steak across the grain into thin slices. Toss cracked wheat with tomatoes, 1/2 cup parsley, mint, and reserved marinade. Serve with steak slices.

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Quantity Ingredients  
1 cup Fresh lemon juice  
1 cup Chopped fresh parsley  
1/4 cup Olive oil  
1 tablespoon Minced garlic  
1 teaspoon Ground cumin  
3/4 teaspoon Salt  
1/4 teaspoon Black pepper, freshly ground  
11/2 lb Beef, flank steak  
3 cup Water  
11/2 cup Cracked wheat, rinsed and drained  
3 cup Medium red tomatoes, seeded and chopped  
1/4 cup Chopped fresh mint  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 1
Base Nutrients
Calories 2508 kcal (125%)
Calories from Fat 1080 kcal (0%)
Total Fat 120 g (184%)
Saturated Fat 39 g (195%)
Cholesterol 279 mg (93%)
Sodium 2248 mg (93%)
Total Carbohydrates 210 g (70%)
Dietary Fiber 52 g (208%)
Protein 182 g (303%)
Vitamins
Vitamin A 8885 IU (177%)
Vitamin C 256 mg (426%)
Minerals
Calcium 469 mg (9%)
Iron 31 mg (51%)
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