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

Ingredients

  • 0.3 teaspoon pepper black
  • 0.3 cup bread crumbs from an loaf fresh italian
  • tablespoon bottled capers drained chopped
  • tablespoons flat-leaf parsley fresh finely chopped
  • large garlic cloves peeled smashed
  • 0.3 cup olives green pitted chopped
  • 4.5 tablespoons olive oil 
  • 0.3 cup parmigiano-reggiano finely grated
  • tablespoons pinenuts 
  • 1.5 lb plum tomatoes fresh coarsely chopped
  • 0.3 teaspoon salt 
  • lb beef 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