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Steak and Farro Protein Salad

Seared skirt steak sliced thin over warm herbed farro with roasted cherry tomatoes, arugula, and shaved Parmesan, finished with a red wine vinaigrette. Plan ahead: allow the steak to rest 5 minutes before slicing.

55 minMediumServes 4455 cal/serving

MediterraneanSaladGrill and StovetopHigh ProteinHigh FiberEgg-FreeShellfish-FreeNut-FreeCorn-Free

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Ingredients

  • 1 1/2 lbs skirt steak (or flank steak)
  • 1 cup semi-pearled farro, rinsed
  • 2 1/2 cup low-sodium chicken broth
  • 4 cups baby arugula
  • 2 cups cherry tomatoes, halved
  • 2 oz Parmesan cheese, shaved
  • 2 tbsp red wine vinegar
  • 4 tbsp extra-virgin olive oil
  • 1 tsp Dijon mustard
  • 2 garlic cloves, minced
  • 1 1/2 tsp kosher salt
  • 1/2 tsp black pepper, freshly ground
  • 1/4 cup fresh parsley, chopped

Instructions

  1. 1

    Cook 1 cup rinsed semi-pearled farro: combine with 2 1/2 cup low-sodium chicken broth in a medium saucepan and bring to a boil. Reduce heat, cover, and simmer 25 minutes until tender. Drain any excess liquid and transfer to a large bowl.

  2. 2

    Meanwhile, pat 1 1/2 lbs skirt steak (or flank steak) dry and season all over with 1 1/2 tsp kosher salt and 1/2 tsp freshly ground black pepper.

  3. 3

    Heat a grill or cast-iron skillet over high heat until very hot. Add a thin film of extra-virgin olive oil then sear the steak 3 to 4 minutes per side until a deep crust forms and the internal temperature reaches 130°F (54°C) for medium-rare or 145°F (63°C) for medium. Transfer to a cutting board and rest 5 minutes.

  4. 4

    While the steak rests, whisk together 2 tbsp red wine vinegar, 4 tbsp extra-virgin olive oil, 1 tsp Dijon mustard, 2 minced garlic cloves, and a pinch of salt to make the vinaigrette.

  5. 5

    Toss the warm farro with half the vinaigrette and 1/4 cup chopped fresh parsley. Arrange 4 cups baby arugula over the farro, then add 2 cups halved cherry tomatoes.

  6. 6

    Slice the steak thin against the grain and lay slices over the salad. Top with 2 oz shaved Parmesan cheese, drizzle with remaining vinaigrette, and serve immediately.

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Questions

What internal temperature should Steak and Farro Protein Salad reach?

For Steak and Farro Protein Salad, the target internal temperature is 130 F (about 55 C), given in step 3. A probe thermometer removes the guesswork. The target internal temperature is 145 F (about 65 C), given in step 3. A probe thermometer removes the guesswork.

Why rest the meat in Steak and Farro Protein Salad?

Step 3 reads: "Transfer to a cutting board and rest 5 minutes." Heat drives the juices toward the center. The rest in step 3 lets them spread back out, so they stay in the meat instead of running onto the board when you cut.

Is there a substitute for Dijon mustard in Steak and Farro Protein Salad?

The entry for Steak and Farro Protein Salad calls for 1 tsp Dijon mustard. In its place: Whole-grain or yellow mustard with a few drops of white wine vinegar. Yellow is milder, so use a little more.

Can I use another cut instead of flank steak in Steak and Farro Protein Salad?

Flank, skirt, hanger and flat iron swap freely at the same weight. Slice whichever you use across the grain, or it eats tough. As written, the entry for Steak and Farro Protein Salad uses 1 1/2 lbs skirt steak (or flank steak).

Can I make Steak and Farro Protein Salad gluten-free?

Yes. The gluten in Steak and Farro Protein Salad is 1 cup semi-pearled farro, rinsed. Swap the grain for cooked rice or quinoa (the chew will differ). Everything else proceeds as written.

How much protein is in Steak and Farro Protein Salad?

One serving (the recipe makes 4) has 38 g of protein in about 455 calories, alongside 38 g carbohydrate and 17 g fat, plus 6 g fiber and 420 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein salad collection.

How do I store and reheat Steak and Farro Protein Salad?

Once dressed, the arugula will wilt within hours, so keep the dressing apart and toss Steak and Farro Protein Salad just before serving. Undressed and refrigerated, the components hold about two days. It does not freeze.

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