Try adding bulgur to salads. It’s loaded with fiber, which can help lower cholesterol and aid digestion.
| Level: | Easy |
| Total: | 40 min |
| Prep: | 10 min |
| Inactive: | 10 min |
| Cook: | 20 min |
| Yield: | 4 servings |
Ingredients
- 1/4 cup red wine vinegar
- 3 tablespoons extra-virgin olive oil, plus more for the grill
- 1 teaspoon dried mint
- 1 small clove garlic, grated
- Kosher salt and freshly ground pepper
- 1 small flank steak (about 1 pound)
- 1 cup bulgur wheat
- 1/2 cup nonfat plain Greek yogurt
- 2 Persian cucumbers (1 grated, 1 halved and thinly sliced)
- 4 Campari or other small vine-ripened tomatoes, quartered
- 1/2 cup fresh parsley, torn
- 1 small head Romaine lettuce, chopped (about 6 cups)
Instructions
- Combine the vinegar, 1 tablespoon olive oil, the mint and half of the garlic in a medium bowl; season with salt and pepper. Add the steak; let marinate 10 minutes.
- Cook the bulgur as the label directs. Meanwhile, preheat a grill or grill pan to medium high. Make the tzatziki: Whisk the yogurt, grated cucumber, 1 tablespoon each water and olive oil and the remaining garlic in a small bowl; season with salt and pepper. Refrigerate until ready to serve.
- Brush the grill grates with olive oil. Remove the steak from the marinade and pat dry. Grill the steak until well marked, 6 to 7 minutes. Flip and continue grilling until marked on the other side, 5 to 6 more minutes for medium rare. Transfer to a cutting board and let rest 5 minutes, then slice against the grain.
- Fluff the bulgur with a fork and stir in the remaining 1 tablespoon olive oil, the sliced cucumber, tomatoes and parsley; season with salt and pepper. Divide the lettuce among plates and top with the bulgur mixture, steak and tzatziki.
Nutrition Facts
| Calories | 470 calorie |
| Total Fat | 19 grams |
| Saturated Fat | 5 grams |
| Cholesterol | 75 milligrams |
| Sodium | 85 milligrams |
| Carbohydrates | 38 grams |
| Dietary Fiber | 9 grams |
| Protein | 36 grams |
| Sugar | 5 grams |