Beef Rolls with Parmesan, Pine Nuts, Olives, and Capers

Very Healthy
Health score
77%
Beef Rolls with Parmesan, Pine Nuts, Olives, and Capers
45 min.
4
464kcal

Suggestions


If you're looking to impress at dinner while keeping health in mind, look no further than these delectable Beef Rolls with Parmesan, Pine Nuts, Olives, and Capers. This dish brilliantly merges savory flavors and intriguing textures, making it a standout choice for any occasion, whether it's a special family gathering or a casual get-together with friends.

Imagine tender, succulent beef rolled around a mouthwatering filling of fresh Italian breadcrumbs, tangy olives, zesty capers, and nutty pine nuts, all kissed with the rich umami of Parmigiano-Reggiano. Each bite offers a delightful crunch from the pine nuts and a burst of flavor from the herbs and seasonings. Plus, the vibrant tomato sauce infused with garlic adds a beautiful and delicious layer to the dish, elevating it to restaurant-quality perfection right in your own kitchen.

In just 45 minutes, you can whip up this ambitious yet simple recipe that serves four and comes in at a satisfying 464 calories per serving. The dish not only captivates the taste buds but also boasts an impressive health score of 77, making it a very healthy option for meat lovers. So roll up your sleeves, gather your ingredients, and get ready to wow your guests with a delightful dining experience that’s as nutritious as it is tasty!

Ingredients

  • 0.3 teaspoon pepper black
  • 0.3 cup breadcrumbs fresh italian
  • tablespoon capers drained chopped
  • tablespoons parsley fresh finely chopped
  • large garlic clove peeled smashed
  • 0.3 cup olive green pitted chopped
  • 4.5 tablespoons olive oil 
  • 0.3 cup parmesan finely grated
  • tablespoons pinenuts 
  • 1.5 lb plum tomatoes fresh coarsely chopped
  • 0.3 teaspoon salt 
  • lb top round boneless (1/)

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • plastic wrap
  • rolling pin
  • meat tenderizer
  • kitchen twine

Directions

  1. Cook tomatoes with garlic, salt, and 1/8 teaspoon pepper in 2 tablespoons oil in a 2-quart heavy saucepan over moderately high heat, stirring occasionally, until tomatoes have broken down and sauce is thickened, 8 to 12 minutes.
  2. While tomatoes are cooking, pulse olives, capers, and 2 tablespoons pine nuts in a food processor until coarsely chopped and transfer to a bowl. Stir in bread crumbs, cheese, 2 tablespoons parsley, 1 tablespoon oil, and remaining 1/8 teaspoon pepper.
  3. Pulse tomato sauce in cleaned processor until coarsely puréed, then return to saucepan and keep warm.
  4. Pound meat between 2 sheets of plastic wrap with flat side of a meat pounder or with a rolling pin until 1/8 inch thick, then cut each piece in half crosswise.
  5. Sprinkle 1 piece of beef evenly with one fourth of filling. Starting with a long side, roll up beef, then tie in 3 places with kitchen string. Season beef roll well with salt and pepper. Make 3 more rolls with remaining beef and filling.
  6. Heat remaining 1 1/2 tablespoons oil in a 12-inch heavy skillet over moderately high heat until just beginning to smoke, then cook beef rolls, turning, until well browned on outside, 3 to 4 minutes for medium-rare.
  7. Let beef stand 5 minutes.
  8. Cut off kitchen string and halve each roll diagonally.
  9. Spoon sauce onto 4 plates, then top with beef and sprinkle with remaining 2 tablespoons each of pine nuts and parsley.

Nutrition Facts

Calories464kcal
Protein28.37%
Fat59.38%
Carbs12.25%

Properties

Glycemic Index
39.75
Glycemic Load
2
Inflammation Score
-9
Nutrition Score
30.827390972687%

Flavonoids

Naringenin
1.16mg
Apigenin
8.63mg
Luteolin
0.13mg
Kaempferol
2.84mg
Myricetin
0.84mg
Quercetin
4.47mg

Nutrients percent of daily need

Calories:463.52kcal
23.18%
Fat:31.04g
47.76%
Saturated Fat:5.71g
35.69%
Carbohydrates:14.41g
4.8%
Net Carbohydrates:11.07g
4.02%
Sugar:5.44g
6.04%
Cholesterol:74.84mg
24.95%
Sodium:643.25mg
27.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.37g
66.73%
Vitamin K:96.74µg
92.13%
Manganese:1.2mg
60.15%
Selenium:40.17µg
57.38%
Vitamin B3:9.82mg
49.12%
Vitamin B6:0.96mg
47.89%
Zinc:6.52mg
43.44%
Phosphorus:426.77mg
42.68%
Vitamin A:1869.64IU
37.39%
Vitamin C:29.26mg
35.46%
Vitamin E:4.95mg
33.01%
Vitamin B12:1.65µg
27.57%
Potassium:942.25mg
26.92%
Iron:4.1mg
22.8%
Magnesium:83.22mg
20.8%
Copper:0.41mg
20.34%
Vitamin B1:0.28mg
18.99%
Calcium:170.26mg
17.03%
Vitamin B2:0.29mg
16.82%
Folate:59.54µg
14.88%
Fiber:3.35g
13.38%
Vitamin B5:1.06mg
10.57%
Source:Epicurious