Hanger Steak with Warm Bulgur Salad

Very Healthy
Health score
60%
Hanger Steak with Warm Bulgur Salad
45 min.
4
814kcal

Suggestions


Elevate your culinary skills with this delightful recipe for Hanger Steak with Warm Bulgur Salad. Bursting with flavors and textures, this dish combines juicy, tender steak with a vibrant, wholesome bulgur salad that is perfect for lunch or dinner. If you’re looking for a meal that brings together heartiness and health, you’ve just found it.

The rich taste of hanger steak, marinated with a blend of cumin, garlic, and aromatic spices, will tantalize your taste buds with every bite. The warm bulgur salad, infused with the fresh notes of parsley and mint, not only complements the steak beautifully but also adds a nutritious punch to your plate. This dish is packed with vegetables like carrots and turnips, bringing in not only color but also essential nutrients that align with your healthy eating goals.

Ready in just 45 minutes, this recipe is designed for convenience without compromising on flavor or health. It serves four people, making it an ideal choice for family meals or gatherings with friends. With a balanced caloric breakdown, you can indulge guilt-free while enjoying a meal that’s truly delicious. Get ready to impress your loved ones with a dining experience that feels gourmet yet simple enough to make in your own kitchen!

Ingredients

  • ounces bulgur rinsed
  •  carrots cut into 1/2-inch pieces
  • 0.5 cup chicken stock see 
  • 0.3 teaspoon cinnamon 
  • 0.5 cup flat-leaf parsley chopped
  •  garlic minced
  • tablespoon ground cumin 
  • servings kosher salt and pepper freshly ground
  • 1.5 tablespoons juice of lemon fresh
  • tablespoons mint leaves chopped
  • 0.5 cup olive oil extra-virgin
  • pound hanger steak 
  •  turnip peeled cut into 1/2-inch pieces (8 ounces)
  • tablespoon butter unsalted
  • 1.5 cups water boiling
  • 0.5  onion white chopped

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • baking pan
  • kitchen thermometer
  • aluminum foil
  • cutting board

Directions

  1. Preheat the oven to 35
  2. In a small bowl, mash the garlic, cumin, 1 tablespoon of salt and 1 teaspoon of pepper with 2 tablespoons of the oil; rub all over the steak. Cover and let stand at room temperature for 1 hour.
  3. Meanwhile, in a medium baking dish, mix the bulgur and cinnamon. Stir in 2 tablespoons of the oil and the boiling water and season with salt and pepper. Cover tightly with foil and bake for 20 minutes, until the water is completely absorbed. Fluff the bulgur with a fork, then cover and keep warm.
  4. In a large saucepan, melt the butter in 1 tablespoon of the oil.
  5. Add the onion and cook over moderate heat until barely softened, about 2 minutes.
  6. Add the carrots and turnip, season with salt and pepper and cook for 2 minutes, until just softened.
  7. Add the stock and bring to a simmer. Cover and cook over low heat until the vegetables are tender, 10 minutes. Stir the vegetables and liquid into the bulgur with the lemon juice, parsley, mint and 2 tablespoons of the oil.
  8. In an ovenproof skillet, heat the remaining 1 tablespoon of oil and swirl to coat the pan.
  9. Add the steak and cook over high heat, turning once, until browned, 8 minutes.
  10. Transfer the skillet to the oven and roast for 25 minutes, turning once, until an instant-read thermometer inserted into the thickest part registers 13
  11. Transfer the steak to a cutting board and let rest for 10 minutes. Thinly slice the steak and serve with the bulgur.

Nutrition Facts

Calories814kcal
Protein26.71%
Fat45.41%
Carbs27.88%

Properties

Glycemic Index
66.46
Glycemic Load
19.78
Inflammation Score
-10
Nutrition Score
46.549999957499%

Flavonoids

Eriodictyol
1.05mg
Hesperetin
1.07mg
Naringenin
0.08mg
Apigenin
16.32mg
Luteolin
0.47mg
Isorhamnetin
0.69mg
Kaempferol
0.28mg
Myricetin
1.15mg
Quercetin
2.92mg

Nutrients percent of daily need

Calories:813.92kcal
40.7%
Fat:42.07g
64.73%
Saturated Fat:17.11g
106.97%
Carbohydrates:58.12g
19.37%
Net Carbohydrates:44.09g
16.03%
Sugar:4.18g
4.65%
Cholesterol:146.77mg
48.92%
Sodium:420.25mg
18.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:55.67g
111.34%
Vitamin K:135.43µg
128.98%
Vitamin A:5981.62IU
119.63%
Manganese:2.19mg
109.3%
Zinc:13.3mg
88.68%
Selenium:58.12µg
83.03%
Vitamin B3:15.51mg
77.53%
Vitamin B6:1.27mg
63.27%
Vitamin B12:3.77µg
62.85%
Phosphorus:566.27mg
56.63%
Fiber:14.03g
56.12%
Magnesium:174.82mg
43.7%
Iron:7.41mg
41.14%
Vitamin B2:0.69mg
40.83%
Potassium:1172.64mg
33.5%
Vitamin B1:0.42mg
27.95%
Vitamin C:22.82mg
27.66%
Copper:0.5mg
25.25%
Folate:54.19µg
13.55%
Calcium:99.85mg
9.98%
Vitamin B5:0.89mg
8.87%
Vitamin E:1.24mg
8.25%
Vitamin D:0.28µg
1.86%
Source:My Recipes