Braciola with Noodles

Health score
19%
Braciola with Noodles
45 min.
8
354kcal

Suggestions

Ingredients

  • 0.5 cup breadcrumbs fresh
  • tablespoons capers 
  • cups fettuccine barilla hot cooked uncooked ( 16 ounces pasta)
  • 0.5 cup cooking wine dry red
  • 1.5 pound flank steak lean
  • 0.5 cup parsley fresh minced
  •  garlic cloves minced
  • tablespoons juice of lemon fresh
  • teaspoon olive oil 
  • 1.3 ounces parmesan cheese fresh grated
  • tablespoons pinenuts toasted
  • 1.5 cups spaghetti sauce low-fat

Equipment

  • bowl
  • frying pan
  • knife
  • plastic wrap
  • wooden spoon
  • rolling pin
  • dutch oven
  • meat tenderizer

Directions

  1. Combine first 8 ingredients in a bowl; stir well, and set aside.
  2. Trim fat from steak. Using a sharp knife, cut horizontally through center of steak, cutting to, but not through, other side; open flat as you would a book.
  3. Place steak between 2 sheets of heavy-duty plastic wrap, and flatten to an even thickness using a meat mallet or rolling pin.
  4. Spread breadcrumb mixture over steak, leaving a 1/2-inch margin around outside edges.
  5. Roll up steak, jelly-roll fashion, starting with short side. Secure at 2-inch intervals with heavy string.
  6. Coat a large Dutch oven with cooking spray, and place over medium-high heat until hot.
  7. Add steak, browning well on all sides.
  8. Remove steak from pan; set aside, and keep warm.
  9. Add spaghetti sauce and wine to pan, scraping bottom of pan with a wooden spoon to loosen browned bits. Bring to a boil, and return steak to pan. Cover, reduce heat, and simmer 1 hour or until steak is tender.
  10. Remove string, and cut steak into 16 slices.
  11. Spoon 1 cup pasta onto each of 8 individual plates; top with 2 steak slices and 1/3 cup sauce.

Nutrition Facts

Calories354kcal
Protein31.3%
Fat27.4%
Carbs41.3%

Properties

Glycemic Index
23
Glycemic Load
13.34
Inflammation Score
-7
Nutrition Score
20.991304514201%

Flavonoids

Petunidin
0.5mg
Delphinidin
0.63mg
Malvidin
3.94mg
Peonidin
0.28mg
Catechin
1.15mg
Epicatechin
1.6mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
8.08mg
Luteolin
0.05mg
Kaempferol
4mg
Myricetin
0.62mg
Quercetin
5.31mg

Nutrients percent of daily need

Calories:353.66kcal
17.68%
Fat:10.38g
15.97%
Saturated Fat:3.28g
20.48%
Carbohydrates:35.22g
11.74%
Net Carbohydrates:32.64g
11.87%
Sugar:2.75g
3.05%
Cholesterol:84.11mg
28.04%
Sodium:478.6mg
20.81%
Alcohol:1.58g
100%
Alcohol %:0.72%
100%
Protein:26.69g
53.37%
Selenium:53.02µg
75.74%
Vitamin K:66.74µg
63.57%
Manganese:0.7mg
34.99%
Vitamin B3:6.82mg
34.08%
Phosphorus:325.85mg
32.59%
Vitamin B6:0.65mg
32.31%
Zinc:4.49mg
29.91%
Iron:3.19mg
17.7%
Vitamin B12:0.95µg
15.78%
Magnesium:61.95mg
15.49%
Potassium:529.95mg
15.14%
Copper:0.29mg
14.47%
Vitamin B1:0.19mg
12.47%
Vitamin C:10.27mg
12.45%
Vitamin B2:0.21mg
12.17%
Vitamin A:578.57IU
11.57%
Calcium:114.67mg
11.47%
Vitamin B5:1.04mg
10.45%
Fiber:2.58g
10.34%
Vitamin E:1.47mg
9.77%
Folate:37.99µg
9.5%
Source:My Recipes