Förberedelsetid: 15 min
Tillagningstid: 40 min
Typ av måltid:
varmrätter
Betyg:
Medelbetyg av FatSecrets medlemmar
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Pin-wheel Style Braciole & Broccoli
A lean beef braciole with a side of steamed broccoli.
Ingredienser
Anvisningar
- 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 medlemmar har lagt till detta recept till sin kokbok.
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Recensioner
Looks tasty, but at 15.7 carbs [only 3.3 fiber] and 3g sugars, this diet is not good for induction.
05 mar 14 av medlem: lwieb
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I love love this recipe, so good for you as well with the broccoli
15 okt 13 av medlem: Johankepler718
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Filtrera efter måltidstyp
varmrätter
Senaste recept
Hälsosamt, lite sött och gott.
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Det här receptet är hälsosamt, enkelt och gott.
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Hälsosamt och lågt sockerbakat mellanmål.
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Läckert, hälsosamt och superfuktigt.
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Lämna ett recept
Näringsmässigt sammandrag:
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Det finns 346 kalorier i en portion av Pin-wheel Style Braciole & Broccoli.
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Kalorifördelning: 49% fett, 18% kolh., 33% prot. |
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Näringsvärden
Portions storlek
per portion
Energi
1448 kJ
17%
346 kcal
Fett
19,11g
27%
Mättat fett
5,225g
26%
Transfett
0g
Enkelomättat fett
3,642g
Fleromättat fett
0,67g
Kolhydrater
15,7g
6%
Socker
3,15g
4%
Fiber
3,3g
Protein
29,53g
59%
Salt
0,76g
13%
Kolestrol
62mg
Kalium
817mg
41%
Kalorifördelning:
Kolhydrater (18%)
Fett (49%)
Protein (33%)
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* Baserat på en RDI av 2000 kalorier
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