Chipotle Steak with Turkish Wheat Berries

Dairy Free
Health score
47%
Chipotle Steak with Turkish Wheat Berries
45 min.
4
835kcal

Suggestions

Ingredients

  • ounces poached berries whole wheat
  • 0.5 pound cherry tomatoes halved
  •  chipotle chiles in adobo sauce seeded chopped
  • 0.5 teaspoon cinnamon 
  • medium cucumber--peeled seeded cut into 1-inch dice
  • tablespoons flat-leaf parsley coarsely chopped
  • large garlic clove minced
  • 0.3 teaspoon ground cumin 
  • teaspoons honey 
  • tablespoons juice of lemon fresh
  • tablespoons olive oil extra-virgin
  • servings salt and pepper freshly ground
  • pound rump steak 
  • large tomato--peeled seeded chopped
  • 0.5 cup tomato paste 
  • cups water 
  • teaspoons citrus champagne vinegar 

Equipment

  • food processor
  • bowl
  • sauce pan
  • grill
  • grill pan
  • cutting board

Directions

  1. In a medium saucepan, combine the wheat berries with the water and bring to a boil. Cover and simmer over low heat until the wheat berries are tender but still chewy, about 2 hours..
  2. Drain and let cool to room temperature.
  3. Meanwhile, in a mini food processor, puree the chopped tomato with the chipotles and adobo sauce.
  4. Transfer to a medium bowl. Stir in the tomato paste, lemon juice, honey, garlic, cinnamon and cumin.
  5. Add 3 tablespoons of the olive oil; season with salt and pepper.
  6. Put the steak in a shallow dish and coat with 1/4 cup of the tomato-chipotle sauce. Stir the wheat berries into the remaining sauce and season with salt. Cover and refrigerate the steak and wheat berries overnight.
  7. Light a grill or preheat a grill pan. Bring the steak and wheat berries to room temperature. Oil the grill and cook the steak over a medium-hot fire for about 4 minutes per side, or until lightly charred on both sides and medium rare within.
  8. Transfer the steak to a cutting board and let rest for 5 minutes.
  9. In a medium bowl, mix the vinegar with the remaining 1 teaspoon of olive oil.
  10. Add the cherry tomatoes, cucumber and parsley, season with salt and pepper and toss well. Slice the steak 1/4 inch thick and serve with the wheat berries and the tomato salad.
  11. Make Ahead: The tomato-chipotle sauce and the wheat berry salad can be refrigerated for up to 3 days.
  12. Wine Recommendation: The rare steak and intense tomato dressing point to an equally rich red wine, with plenty of ripe fruit. Choose a juicy, supple Syrah from Washington State, one without too much tannin or smoky oak, such as the bargain 2000 Snoqualmie or the 1999 Hogue.

Nutrition Facts

Calories835kcal
Protein26.81%
Fat48.26%
Carbs24.93%

Properties

Glycemic Index
46.07
Glycemic Load
3.89
Inflammation Score
-8
Nutrition Score
32.753913257433%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
4.32mg
Luteolin
0.05mg
Kaempferol
0.04mg
Myricetin
0.33mg
Quercetin
0.65mg

Nutrients percent of daily need

Calories:834.93kcal
41.75%
Fat:45.08g
69.35%
Saturated Fat:15.14g
94.65%
Carbohydrates:52.39g
17.46%
Net Carbohydrates:41.89g
15.23%
Sugar:10.92g
12.13%
Cholesterol:127.01mg
42.34%
Sodium:651.95mg
28.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:56.35g
112.7%
Vitamin B12:6.3µg
105.08%
Selenium:39.69µg
56.7%
Vitamin B6:1.06mg
53.24%
Zinc:7.94mg
52.92%
Vitamin B3:9.9mg
49.52%
Iron:8.62mg
47.88%
Vitamin K:49.35µg
47%
Phosphorus:460.06mg
46.01%
Fiber:10.5g
41.99%
Vitamin C:31.37mg
38.02%
Potassium:1329.97mg
38%
Vitamin B2:0.51mg
30.1%
Vitamin E:3.57mg
23.79%
Copper:0.44mg
22.18%
Vitamin A:1032.73IU
20.65%
Vitamin B1:0.31mg
20.45%
Magnesium:78.95mg
19.74%
Manganese:0.33mg
16.25%
Vitamin B5:1.02mg
10.17%
Folate:39.88µg
9.97%
Calcium:87.57mg
8.76%
Source:My Recipes