Recipes · Italian · Main Courses
Braciola
One serving has 543 kcal and 44 g protein, and at least a fifth of a woman's daily need of cobalamin (110%), pyridoxine (98%), niacin (94%), zinc (87%), vitamin K (81%) and phosphorus (74%). Ready in 115 minutes.
- Preparation: 25 min
- Cooking: 90 min
- Makes: 1 serving (377 g)
- Difficulty: Medium
- Diets: High protein
- Contains: alcohol, beef, dairy, gluten, sulphite
Ingredients
- 150 g Beef top round, raw
- 15 g Breadcrumbs, dry
- 10 g Parmesan cheese
- 3 g Garlic, raw
- 3 g Parsley, fresh
- 5 g Raisins
- 5 g Pine nuts
- 15 g Olive oil
- 150 g Tomatoes, canned, crushed
- 20 g Wine, red
- 1 g Salt
- 0.3 g Black pepper
Method
- Pound the beef slice thin between sheets of plastic and season lightly.
- Mix the breadcrumbs, parmesan, garlic, parsley, raisins and pine nuts with a drizzle of the olive oil.
- Spread this filling over the beef, roll up tightly, and secure with kitchen string or toothpicks.
- Brown the roll on all sides in the remaining olive oil in a heavy pot.
- Add the wine and let it bubble for a minute, then add the crushed tomato, salt and pepper.
- Cover and simmer gently for 1-1.5 hours, turning occasionally, until the beef is very tender and the sauce has thickened.
- Remove the string, slice into rounds, and serve with the sauce, traditionally over pasta.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 543 kcal | 26% |
| Carbohydrates | 28.6 g | |
| Water | 269 mL | |
| Fiber | 4.2 g | 14% |
| Protein | 44.4 g | 93% |
| Tryptophan | 0.49 g | |
| Threonine | 1.9 g | |
| Isoleucine | 2 g | |
| Leucine | 3.6 g | |
| Lysine | 3.9 g | |
| Methionine | 1.1 g | |
| Cystine | 0.47 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.6 g | |
| Valine | 2.2 g | |
| Histidine | 1.5 g | |
| Fat | 27.9 g | |
| Monounsaturated | 15.5 g | |
| Polyunsaturated | 4.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.9 g | |
| Saturated | 6.3 g | |
| Trans-Fats | 0.27 g | |
| Cholesterol | 99.8 mg | |
| Calcium | 233 mg | 23% |
| Copper | 0.49 mg | 54% |
| Iron | 7.1 mg | 39% |
| Magnesium | 78.4 mg | 25% |
| Manganese | 1 mg | 56% |
| Phosphorus | 516 mg | 74% |
| Potassium | 1,062 mg | 23% |
| Selenium | 40.2 µg | 73% |
| Sodium | 983 mg | |
| Zinc | 7 mg | 87% |
| Thiamin (vitamin B1) | 0.39 mg | 35% |
| Riboflavin (vitamin B2) | 0.54 mg | 49% |
| Niacin (vitamin B3) | 13.2 mg | 94% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 1.3 mg | 98% |
| Folate (vitamin B9) | 49.1 µg | 12% |
| Cobalamin (vitamin B12) | 2.6 µg | 110% |
| Choline | 126 mg | 30% |
| Vitamin A | 54.5 µg | 8% |
| Vitamin C | 18.9 mg | 25% |
| Vitamin D (D2 + D3) | 3.4 IU | 1% |
| Vitamin E | 4.9 mg | 33% |
| Vitamin K | 73.1 µg | 81% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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