Garlicky Steak Salad with Chickpeas and Artichokes

Gluten Free
Very Healthy
Health score
100%
Garlicky Steak Salad with Chickpeas and Artichokes
45 min.
6
788kcal

Suggestions

Ingredients

  • qts baby arugula 
  • 31 oz chickpeas drained and rinsed canned (garbanzos)
  • 1.5 lbs flank steak trimmed
  • 16 oz artichoke hearts frozen thawed
  • 12  garlic cloves thinly sliced
  •  green onions thinly sliced
  • 1.5 tsp kosher salt divided
  • cup soya sauce reduced-sodium
  • qts baby greens mixed
  • 10 tablespoon olive oil extra-virgin divided
  • 10 tablespoon orange juice divided
  • teaspoons orange zest 
  •  oranges sliced
  • cup parmesan cheese shaved
  • 1.5 tsp pepper divided
  • tablespoons red wine vinegar 

Equipment

  • bowl
  • paper towels
  • knife
  • whisk
  • baking pan
  • grill
  • aluminum foil
  • skewers
  • tongs
  • metal skewers

Directions

  1. Whisk together 1 tsp. each salt and pepper, the soy sauce, and 6 tbsp. orange juice in a small bowl.
  2. Make deep slices 1/2 to 3/4 in. apart across the grain into one side of flank steak, making sure not to cut all the way through and leaving a 1/4 in. uncut edge around steak. Stuff slices evenly with garlic. Arrange half the orange slices in a 9- by 13-in. baking dish and set steak, garlic side up, on top. Arrange remaining orange slices over meat and pour soy marinade over them. Cover dish and chill steak at least 3 and up to 24 hours; let stand at room temperature during last 30 minutes.
  3. Heat a grill to high (450 to 550). Skewer artichokes on two 10-in. metal skewers, brush with 2 tbsp. oil, and sprinkle with a little salt and pepper.
  4. Oil cooking grate with a wad of oiled paper towels, using tongs.
  5. Lay steak on grate, garlic side up (discard oranges); grill, covered, carefully turning once (some garlic will fall out), 6 to 8 minutes total for medium-rare.
  6. Transfer steak to a board, tent loosely with foil, and let rest 5 minutes.
  7. Meanwhile, grill artichokes, turning once, until lightly browned, about 6 minutes total.
  8. Transfer to a plate and remove from skewers.
  9. Whisk together remaining 1/2 tsp. each salt and pepper, 1/4 cup orange juice, and 1/2 cup oil, the orange zest, and vinegar in a small bowl. Thinly slice steak diagonally across the grain.
  10. Toss baby greens, arugula, chickpeas, green onions, and parmesan in a large bowl with about half the dressing.
  11. Transfer salad to a platter or plates, top with steak and artichokes, and drizzle with remaining dressing.
  12. *Silverskin is the thin, shiny connective tissue on the outside of the meat that gets stringy when it cooks.
  13. Remove it with a sharp knife, or ask a butcher to do it.

Nutrition Facts

Calories788kcal
Protein27.45%
Fat42.57%
Carbs29.98%

Properties

Glycemic Index
47.97
Glycemic Load
11.69
Inflammation Score
-10
Nutrition Score
63.987826163354%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
15.28mg
Naringenin
7.3mg
Apigenin
0.02mg
Luteolin
0.11mg
Isorhamnetin
13.56mg
Kaempferol
110.35mg
Myricetin
0.18mg
Quercetin
27.06mg

Nutrients percent of daily need

Calories:788.32kcal
39.42%
Fat:39.11g
60.16%
Saturated Fat:9.03g
56.43%
Carbohydrates:61.97g
20.66%
Net Carbohydrates:45.39g
16.5%
Sugar:13.71g
15.23%
Cholesterol:79.37mg
26.46%
Sodium:3053.24mg
132.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:56.73g
113.46%
Vitamin K:393.6µg
374.86%
Vitamin A:11658.25IU
233.16%
Vitamin C:167.86mg
203.47%
Manganese:3.26mg
163.13%
Folate:621.49µg
155.37%
Vitamin B6:2.13mg
106.55%
Calcium:892.4mg
89.24%
Phosphorus:890.73mg
89.07%
Potassium:2870.9mg
82.03%
Magnesium:317.93mg
79.48%
Fiber:16.58g
66.33%
Iron:11.88mg
66%
Selenium:43.93µg
62.76%
Zinc:8.72mg
58.15%
Vitamin B3:11.5mg
57.51%
Vitamin B2:0.89mg
52.44%
Copper:0.84mg
42.14%
Vitamin E:5.45mg
36.31%
Vitamin B5:3.48mg
34.84%
Vitamin B1:0.51mg
34.33%
Vitamin B12:1.23µg
20.53%
Source:My Recipes