Steak and Bulgur Arugula Salad
- Level: Easy
- Yield: 6 servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 270
- Total Fat
- 12 grams
- Saturated Fat
- 3 grams
- Cholesterol
- 70 milligrams
- Sodium
- 360 milligrams
- Carbohydrates
- 14 grams
- Dietary Fiber
- 3 grams
- Sugar
- 2 grams
- Protein
- 27 grams
- Total: 5 hr 5 min
- Prep: 15 min
- Inactive: 4 hr 15 min
- Cook: 35 min
Ingredients
1 1/2 pounds flank steak
3 tablespoons red wine vinegar
4 teaspoons olive oil
1 teaspoon Worcestershire sauce
2 cloves garlic, smashed
Kosher salt and freshly ground black pepper
1/2 cup bulgur wheat
1/2 seedless cucumber, chopped
1/2 cup whole parsley leaves
1/4 cup pitted kalamata olives, halved
One 6-ounce bag baby arugula
Nonstick cooking spray
1 medium red onion, cut into 6 thick slices
Directions
- Pierce the steak with a fork about 12 times and place in a resealable plastic bag with 2 tablespoons of the vinegar, 1 teaspoon of the olive oil, Worcestershire, garlic, 1/4 teaspoon salt and 1/4 teaspoon pepper. Seal the bag, shake to coat the meat and marinate for at least 4 hours or up until the day before cooking.
- Cook the bulgur according to package directions, draining off any excess water, and cool to room temperature. Toss with the cucumber, parsley, olives and 1/2 of the baby arugula. Drizzle with the remaining 1 tablespoon vinegar and 1 tablespoon oil. Season with salt and pepper and set aside.
- Remove the steak from the marinade and pat dry. Season with 1/4 teaspoon salt. Prepare a grill for direct and indirect heat or heat a grill pan over medium-high and medium-low heat. Mist both sides of the onion slices with nonstick cooking spray and sprinkle with salt and pepper. Place the onions on the indirect-heat part of the grill and the meat on the direct-heat part of the grill. Grill the onions, turning occasionally, until tender, about 15 minutes. Grill the meat, turning once, until the internal temperature registers 125 degrees F, 8 to 10 minutes per side. Let the steak rest, tented with foil, 15 minutes and then thinly slice against the grain.
- Divide the remaining arugula among 6 dinner plates and top with the bulgur salad, 1 grilled onion round, and the sliced steak.