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ENGLISH
1 beef flank steak
(about 1
1
⁄2 lb./680 g)
Salt, if desired
Black pepper, if
desired
6 cloves garlic, minced
1
1
⁄3 cups (325 ml) loosely
packed fresh basil
leaves, well dried
3
⁄4 cup (175 ml) loosely
packed fresh parsley
leaves, well dried
1
⁄3 cup (75 ml) loosely
packed fresh
oregano leaves, well
dried
6 green onions, cut
into 1-inch pieces
3
⁄4 cup (185 ml) grated
Parmesan cheese
2 tablespoons (30 ml)
dry Italian bread
crumbs
3 tablespoons (45 ml)
olive oil, divided
1 medium onion, cut
into wedges
1 small yellow or red
bell pepper, coarsely
chopped
4 Roma tomatoes,
coarsely chopped
1 container (10 oz./
285 g) refrigerated
marinara sauce
Sprinkle both sides of steak lightly with salt and black
pepper, if desired. Starting in center, pound steak with
flat side of meat mallet into a rectangle (about
1
⁄4-inch
.6 cm thick). Set aside.
In food processor, position multipurpose blade in work
bowl. With processor running, add garlic; process until
minced. Add basil, parsley, oregano, and green onions;
process until chopped. Add cheese, bread crumbs, and
1 tablespoon (15 ml) oil; process until blended. Leaving
1
⁄2 inch (1.25 cm) on longest edges, spread mixture
evenly over meat, pressing firmly. Starting on longest
side, roll up jelly-roll style, folding in sides to enclose
filling. Secure with wooden picks or kitchen string.*
In large skillet or Dutch oven over medium-high heat,
heat remaining 2 tablespoons (30 ml) oil. Add beef
roll; cook 5 to 7 minutes, or until browned, turning
occasionally.
Place medium onion in Slow Cooker ceramic pot sprayed
with no-stick cooking spray. Add beef roll and any
remaining juices from pan. Top with bell pepper and
tomatoes. Drizzle evenly with marinara sauce. Cover and
cook at SIMMER 8 to 10 hours, or until meat is very
tender. Remove meat roll to work surface and cut into
slices. Serve meat and sauce with cooked spaghetti or
other favorite pasta.
Yield: 6 servings.
* Meat roll may be prepared to this point up to 8 hours
in advance, wrapped in plastic wrap, and refrigerated.
Per Serving: About 350 cal, 31 g pro, 15 g carb, 19 g
total fat, 6 g sat fat, 55 mg chol, 380 mg sod.
Tip: If steak is
1
⁄2 inch (1.25 cm) or thicker, butterfly meat
using a very sharp, thin knife. Starting with longest side
of steak, split horizontally without cutting through at
opposite edge. Open steak and pound slightly to flatten.
Italian Meat Roll (Braciola)