Italian Beef Braciole

Health score
38%
Italian Beef Braciole
45 min.
4
620kcal
46.17%sweetness
100%saltiness
42.39%sourness
24.25%bitterness
58.35%savoriness
90.03%fattiness
0%spiciness

Ingredients

  • pound round steak (choose a solid piece without loose segents)
  • slices pancetta 
  • slices genoa salami 
  • cup breadcrumbs fresh
  • 0.3 cup parsley fresh italian minced
  • 0.3 cup pecorino cheese grated
  • tablespoons olive oil 
  • cloves garlic peeled halved
  • cups tomatoes prepared
  • 0.5 cup red wine 

Equipment

  • frying pan
  • plastic wrap
  • dutch oven
  • tongs
  • meat tenderizer
  • kitchen twine

Directions

  1. Pound the beef between two sheets of plastic wrap with a meat tenderizer mallet until about to inch thick being careful to prevent holes or tears in the meat. Any holes that do happen can be patched with a piece of prosciutto or salami during the next step.
  2. Place the prosciutto and salami in a single layer over the beef. If there are any holes or thin places in the beef, make sure to place the meat over those areas.
  3. Spread the breadcrumbs over the salami in an even layer leaving an inch on all sides to make rolling the meat easier.
  4. Sprinkle the cheese over the breadcrumbs and drizzle 2 tablespoons of the olive oil over all.
  5. Carefully fold the edges over and begin to roll the beef. Tie the roll in several places with kitchen twine and gently rub the outside of the roll with the remaining oil.
  6. Heat a non-stick skillet over medium high heat. With the aid of tongs, sear the roll all over, including the ends, until nicely browned all over. While the meat is browning, heat the marinara sauce, garlic and wine in a Dutch oven or pan large enough to hold the size of the roll.
  7. Place the browned braciole in the sauce and bring to a gentle simmer. Cover and braise, over low heat until tender. The braciole in the photograph took 3 hours until a fork inserted into the meat slid in easily.
  8. When tender, carefully remove the beef roll from the sauce and set on a platter.
  9. Let the roll cool for about 5-10 minutes and remove the string. Slice the braciole and serve with pasta or gnocchi with the sauce over the top and plenty of parmesan cheese.

Nutrition Facts

Calories620kcal
Protein26.36%
Fat46.49%
Carbs27.15%

Properties

Glycemic Index
44.25
Glycemic Load
6.79
Inflammation Score
-9
Nutrition Score
39.807826086957%

Flavonoids

Cyanidin
0.06mg
Petunidin
0.59mg
Delphinidin
0.6mg
Malvidin
4.15mg
Peonidin
0.38mg
Catechin
2.14mg
Epigallocatechin
0.02mg
Epicatechin
1.14mg
Hesperetin
0.19mg
Naringenin
0.53mg
Apigenin
8.13mg
Luteolin
0.07mg
Isorhamnetin
0.01mg
Kaempferol
0.09mg
Myricetin
0.72mg
Quercetin
0.36mg
Gallocatechin
0.02mg

Taste

Sweetness:
46.17%
Saltiness:
100%
Sourness:
42.39%
Bitterness:
24.25%
Savoriness:
58.35%
Fattiness:
90.03%
Spiciness:
0%

Nutrients percent of daily need

Calories:620.06kcal
31%
Fat:31.41g
48.32%
Saturated Fat:8.01g
50.06%
Carbohydrates:41.26g
13.75%
Net Carbohydrates:34.36g
12.49%
Sugar:15.04g
16.71%
Cholesterol:93.89mg
31.3%
Sodium:2441.25mg
106.14%
Alcohol:3.18g
17.67%
Protein:40.07g
80.13%
Vitamin K:83.66µg
79.67%
Vitamin B3:14.47mg
72.37%
Selenium:47.77µg
68.24%
Vitamin B6:1.3mg
64.86%
Vitamin E:7.75mg
51.66%
Phosphorus:497.97mg
49.8%
Potassium:1683.84mg
48.11%
Zinc:7mg
46.64%
Vitamin B12:2.73µg
45.43%
Iron:7.98mg
44.33%
Vitamin B1:0.62mg
41.08%
Vitamin A:1936.88IU
38.74%
Vitamin C:31.41mg
38.08%
Manganese:0.75mg
37.6%
Vitamin B2:0.62mg
36.6%
Copper:0.65mg
32.42%
Fiber:6.9g
27.59%
Magnesium:107.61mg
26.9%
Vitamin B5:2.3mg
23.01%
Folate:83.48µg
20.87%
Calcium:203.98mg
20.4%
Vitamin D:0.18µg
1.18%
Source:Foodista