Flank Steak Rolls with Bitter Broccoli (Braciole Ripieni di Rape)

Gluten Free
Very Healthy
Health score
90%
Flank Steak Rolls with Bitter Broccoli (Braciole Ripieni di Rape)
105 min.
4
648kcal

Suggestions

Ingredients

  • pound beef flank steak sliced into 8 thin scallops
  • bunch broccoli rabe boiling
  • 56 ounce tomatoes whole crushed peeled canned
  • 0.5 medium carrots shredded finely
  • 0.5 cup cooking wine dry red
  • 0.3 cup olive oil extra virgin 
  • tablespoons thyme leaves dried fresh chopped
  •  garlic cloves peeled thinly sliced
  • 0.3 teaspoon nutmeg freshly grated
  • 0.3 cup olive oil extra-virgin
  • cup olives green italian
  •  onion spanish chopped
  • tablespoons oregano leaves fresh chopped
  • bunches parsley italian finely chopped
  • 0.5 cup pecorino cheese grated
  • servings salt to taste
  • servings salt and pepper 

Equipment

  • frying pan
  • sauce pan
  • oven
  • mixing bowl
  • wooden spoon
  • tongs
  • kitchen twine

Directions

  1. In a medium saucepan, combine the tomato sauce, green olives and 2 tablespoons oregano and bring to a boil. Reduce to a simmer and continue cooking while assembling the rest of the dish. In a mixing bowl, combine the Pecorino, chopped parsley and nutmeg and mix until well blended.
  2. Lay 8 pieces of steak out on board. Season with salt and pepper. Divide the Pecorino mixture evenly over the beef, spreading it to form a thin layer on top of each piece of steak. Roughly chop the broccoli rabe and divide it among the pieces of beef.
  3. Roll up each piece like a jelly roll and tie securely with a piece of butcher's twine. Dredge each roll in the flour. In a 12- to 14-inch skillet, heat 1/4 cup oil until smoking.
  4. Place 4 rolled steak pieces at a time in the skillet and brown evenly, rolling with tongs or a wooden spoon.
  5. Remove first 4 pieces and repeat with remaining four.
  6. Remove second group and pour off the cooking oil to discard.
  7. Put the skillet back on the heat and add the red wine, scraping the bottom of the skillet with a wooden spoon to loosen browned bits.
  8. Add the simmering tomato sauce and bring to a boil.
  9. Add all 8 beef rolls and simmer, uncovered, for 10 to 15 minutes, until all of the meat is cooked through.
  10. Remove the meat to heated platter, pour the sauce over the meat and garnish with the remaining oregano.
  11. In a 3 quart saucepan, heat the olive oil over medium heat.
  12. Add the onion and garlic and cook until soft and light golden brown, about 8 to 10 minutes.
  13. Add the thyme and carrot and cook 5 minutes more, until the carrot is quite soft.
  14. Add the tomatoes and juice and bring to a boil, stirring often. Lower the heat and simmer for 30 minutes until as thick as hot cereal. Season with salt and serve. This sauce holds one week in the refrigerator or up to six months in the freezer.

Nutrition Facts

Calories648kcal
Protein22.21%
Fat58.83%
Carbs18.96%

Properties

Glycemic Index
78.71
Glycemic Load
2.1
Inflammation Score
-10
Nutrition Score
48.744782982961%

Flavonoids

Petunidin
1mg
Delphinidin
1.25mg
Malvidin
7.87mg
Peonidin
0.56mg
Catechin
2.31mg
Epicatechin
3.2mg
Apigenin
123.01mg
Luteolin
3.32mg
Isorhamnetin
1.38mg
Kaempferol
1.1mg
Myricetin
8.72mg
Quercetin
9.24mg

Nutrients percent of daily need

Calories:647.85kcal
32.39%
Fat:42.75g
65.76%
Saturated Fat:9.21g
57.55%
Carbohydrates:30.98g
10.33%
Net Carbohydrates:19.93g
7.25%
Sugar:12.11g
13.46%
Cholesterol:81.04mg
27.01%
Sodium:1750.83mg
76.12%
Alcohol:3.15g
100%
Alcohol %:0.52%
100%
Protein:36.31g
72.63%
Vitamin K:1107.94µg
1055.18%
Vitamin A:8498.72IU
169.97%
Vitamin C:136.02mg
164.87%
Vitamin B6:1.42mg
71.05%
Iron:12.73mg
70.71%
Vitamin E:10.09mg
67.25%
Vitamin B3:11.75mg
58.77%
Selenium:37.27µg
53.25%
Calcium:513.28mg
51.33%
Phosphorus:499.89mg
49.99%
Potassium:1725.13mg
49.29%
Folate:197.06µg
49.27%
Manganese:0.95mg
47.56%
Fiber:11.06g
44.23%
Zinc:6.55mg
43.64%
Magnesium:138.18mg
34.54%
Vitamin B2:0.58mg
34.07%
Vitamin B1:0.44mg
29.57%
Copper:0.58mg
28.96%
Vitamin B12:1.17µg
19.53%
Vitamin B5:1.77mg
17.7%