Ingredients:
8 thin beef steaks (lean cuts, heart-healthy option)
1 cup seasoned whole-wheat breadcrumbs (high in fiber for better digestion)
¼ cup grated Parmesan cheese (low-fat option for calcium and bone health)
2 cloves garlic, minced (boosts immune health)
¼ cup fresh parsley, finely chopped (rich in antioxidants)
¼ cup toasted pine nuts (healthy fats for heart support)
Salt and pepper, to taste
3 tablespoons olive oil (rich in omega-3 fatty acids)
1 onion, finely chopped (promotes good cholesterol)
2 cans (14 oz each) crushed tomatoes (high in lycopene, supports heart health)
½ cup low-sodium beef broth (heart-healthy, supports blood pressure management)
Instructions:
1. Prepare the Beef Rolls:
Lay out your thin, lean beef steaks and season with salt and pepper. In a bowl, mix whole-wheat breadcrumbs, Parmesan, minced garlic, parsley, and pine nuts. Spread this nutritious mixture evenly over each steak and roll tightly. Secure with toothpicks or kitchen string.
2. Sear the Beef Rolls:
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Sear the beef rolls until browned on all sides, then set aside. Olive oil adds heart-healthy fats that contribute to balanced cholesterol levels.
3. Make the Tomato Sauce:
In the same skillet, add 1 tablespoon of olive oil and sauté the onion until soft. Add crushed tomatoes and low-sodium beef broth, stirring to combine. This tomato-based sauce is rich in antioxidants, helping to support overall cardiovascular health.
4. Simmer the Beef Rolls:
Place the seared beef rolls into the tomato sauce. Cover and simmer on low heat for 1.5 to 2 hours until the beef becomes tender and infused with the flavors of the sauce. This slow-cooking method enhances the natural nutrients of the dish, making it a healthier option for those managing their wellness through diet.
5. Serve and Enjoy:
Serve over whole-grain pasta or with crusty whole-wheat bread to soak up all that delicious sauce. Garnish with extra Parmesan and fresh parsley for a burst of heart-healthy flavor.
HeartHealthyRecipes, HealthyItalianMeals, BalancedDiet, LeanBeefRecipes, TomatoSauceBenefits, LowSodiumMeals, NutrientRichDinner, HealthInsuranceWellness, HeartHealthCooking, ImmuneBoostingFoods, HealthyEatingPlan
This meal is packed with flavor and supports a balanced diet with heart-healthy ingredients, perfect for family dinners focused on well-being!