Braciole

Health score
58%
Braciole
130 min.
4
875kcal

Suggestions

Ingredients

  •  to 6 basil leaves 
  • 0.5 cup bread crumbs dried italian-style
  • 64 ounce tomatoes crushed canned
  •  carrots chopped
  • stalk celery chopped
  •  bay leaves dried
  • cup cooking wine dry white
  • 1.5 pound flank steak 
  • cloves garlic chopped
  •  garlic clove minced
  • 0.5 cup olive oil extra-virgin
  • tablespoons olive oil 
  • small onion chopped
  • tablespoons parsley leaves fresh italian chopped
  • 0.7 cup pecorino cheese grated
  • 0.3 cup provolone cheese grated
  • servings salt and pepper black freshly ground
  • servings sea salt and pepper black freshly ground
  • tablespoons butter unsalted

Equipment

  • food processor
  • bowl
  • frying pan
  • oven
  • knife
  • pot
  • aluminum foil
  • kitchen twine

Directions

  1. Watch how to make this recipe.
  2. Stir the first 5 ingredients in a medium bowl to blend. Stir in 2 tablespoons of the oil. Season mixture with salt and pepper and set aside.
  3. Lay the flank steak flat on the work surface.
  4. Sprinkle the bread crumb mixture evenly over the steak to cover the top evenly. Starting at 1 short end, roll up the steak as for a jelly roll to enclose the filling completely. Using butcher's twine, tie the steak roll to secure.
  5. Sprinkle the braciole with salt and pepper.
  6. Preheat the oven to 350 degrees F.
  7. Heat the remaining 2 tablespoons of oil in a heavy large ovenproof skillet over medium heat.
  8. Add the braciole and cook until browned on all sides, about 8 minutes.
  9. Add the wine to the pan and bring to a boil. Stir in the marinara sauce. Cover partially with foil and bake until the meat is almost tender, turning the braciole and basting with the sauce every 30 minutes. After 1 hour, uncover and continue baking until the meat is tender, about 30 minutes longer. The total cooking time should be about 1 1/2 hours.
  10. Remove the braciole from the sauce. Using a large sharp knife, cut the braciole crosswise and diagonally into 1/2-inch-thick slices.
  11. Transfer the slices to plates. Spoon the sauce over and serve.
  12. In a large casserole pot, heat oil over medium-high heat.
  13. Add onion and garlic and saute until soft and translucent, about 2 minutes.
  14. Add celery and carrot and season with salt and pepper.
  15. Saute until all the vegetables are soft, about 5 minutes.
  16. Add tomatoes, basil, and bay leaves and reduce the heat to low. Cover the pot and simmer for 1 hour or until thick.
  17. Remove bay leaves and taste for seasoning. If sauce tastes too acidic, add unsalted butter, 1 tablespoon at a time, to round out the flavor.
  18. Pour half the tomato sauce into the bowl of a food processor. Process until smooth. Continue with remaining tomato sauce.
  19. If not using all the sauce, allow it to cool completely and then pour 1 to 2 cup portions into plastic freezer bags. Freeze for up to 6 months.

Nutrition Facts

Calories875kcal
Protein25.52%
Fat51.28%
Carbs23.2%

Properties

Glycemic Index
109.71
Glycemic Load
10.9
Inflammation Score
-10
Nutrition Score
52.555217421573%

Flavonoids

Malvidin
0.04mg
Catechin
0.46mg
Epicatechin
0.33mg
Hesperetin
0.24mg
Naringenin
0.23mg
Apigenin
4.63mg
Luteolin
0.2mg
Isorhamnetin
0.88mg
Kaempferol
0.21mg
Myricetin
0.35mg
Quercetin
3.69mg

Nutrients percent of daily need

Calories:875.17kcal
43.76%
Fat:48.77g
75.04%
Saturated Fat:18.5g
115.62%
Carbohydrates:49.63g
16.54%
Net Carbohydrates:39.34g
14.31%
Sugar:23.2g
25.78%
Cholesterol:157.08mg
52.36%
Sodium:1093.4mg
47.54%
Alcohol:6.18g
100%
Alcohol %:0.95%
100%
Protein:54.61g
109.23%
Vitamin B6:1.86mg
92.98%
Selenium:60.99µg
87.13%
Vitamin B3:17.38mg
86.91%
Vitamin A:4277.93IU
85.56%
Vitamin K:80.32µg
76.49%
Phosphorus:724.42mg
72.44%
Vitamin E:9.51mg
63.4%
Potassium:2135.74mg
61.02%
Zinc:8.94mg
59.6%
Manganese:1.18mg
58.89%
Vitamin C:47.69mg
57.81%
Iron:9.95mg
55.25%
Copper:1.03mg
51.62%
Calcium:506mg
50.6%
Vitamin B1:0.63mg
42.13%
Fiber:10.29g
41.17%
Magnesium:157.04mg
39.26%
Vitamin B2:0.62mg
36.54%
Vitamin B12:1.97µg
32.77%
Folate:112.14µg
28.03%
Vitamin B5:2.69mg
26.85%
Vitamin D:0.35µg
2.32%