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Pin-wheel Style Braciole & Broccoli
A lean beef braciole with a side of steamed broccoli.
材料
做法
- To prepare, mince garlic, parsley, and green bell pepper. Chop broccoli. Pre-heat oven to 375 °F (190 °C).
- Fillet (butterfly) beef loin, making it one thin long piece.
- Season meat with steak seasoning and sprinkle minced garlic, parsley, paprika, extra virgin olive oil, diced bell pepper and low fat parmesan, all over the top part of the filleted loin.
- Begin to roll the top part of loin inwards, keeping seasoning and ingredients inside, while also re-creating the loin's original, long, tubular shape. Secure loin with tooth picks or tie it in sections with kitchen twine.
- Coat baking pan with extra virgin olive oil and place braciole in pan. Drizzle extra virgin olive oil on top of braciole and season outside of beef with paprika, garlic, parsley and steak seasoning.
- Place in oven for 25-35 minutes. While braciole is baking, begin to steam broccoli on top of stove, in sauté pan with 1/2" of water in bottom of pan. Steam until broccoli is at desired texture.
- Sprinkle steamed broccoli with black pepper. When braciole is done, slice into 3 oz portions. Each portion should resemble a pin-wheel design.
- Plate and enjoy. Note you can have the butcher butterfly the meat, but it’s easy to do yourself if you have a good filleting knife!
106个用户收藏这个菜谱。
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评论
Looks tasty, but at 15.7 carbs [only 3.3 fiber] and 3g sugars, this diet is not good for induction.
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I love love this recipe, so good for you as well with the broccoli
2013年10月15日 会员:: Johankepler718
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营养总结:
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Pin-wheel Style Braciole & Broccoli的每一食用份量含有346卡路里
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热量分解: 49% 脂肪, 18% 碳水物, 33% 蛋白质. |
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营养成分
食用量
每份
能源
1448 千焦
346 千卡
蛋白质
29.53克
脂肪
19.11克
饱和脂肪
5.225克
反链脂肪
0克
多不饱和脂肪
0.67克
单不饱和脂肪
3.642克
胆固醇
62毫克
碳水化合物
15.7克
糖
3.15克
纤维
3.3克
钠
306毫克
钾
817毫克
热量分解:
碳水化合物 (18%)
脂肪 (49%)
蛋白质 (33%)
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