Persian Steak Roll
|Flank steak||1 1⁄2 Pound|
|Onion||1 Small, chopped (0.25 Cup)|
|Vegetable oil||4 Tablespoon|
|Wheat pilaf||1⁄2 Cup (8 tbs) (From A 12-Ounce Package)|
|Curry powder||1 Teaspoon|
|Water||1 Cup (16 tbs)|
|Frozen chopped spinach||10 Ounce, thawed|
|Red kidney beans||1 Pound|
|Cardamom seeds||1⁄2 Teaspoon, crushed|
|Salt||1 1⁄2 Teaspoon|
|Stewed tomatoes||1 Pound|
|Lemon juice||1 Tablespoon|
1 Ask your meatman to split flank steak, butterfly fashion.
Or, at home, split it yourself, working slowly with a sharp long-blade knife and cutting with a sawing motion as evenly as possible.
Pound steak with a mallet or rolling pin to make it evenly thin.
2 Saute onion in 2 tablespoons of the oil until soft in a large skillet.
Stir in wheat pilaf; cook 2 minutes, or until lightly browned.
Stir in curry powder and water; cover skillet.
3 Bring to boiling, then simmer 15 minutes, or until liquid is absorbed.
Cool slightly; spread over meat in a thin layer.
4 Drain spinach, then pat as dry as possible between paper towels.
5 Drain kidney beans, saving liquid.
Mix beans, spinach, cardamom seeds and 1/2 teaspoon of the salt in a medium-size bowl; spread over pilaf layer.
6 Starting at one long side, roll up tightly, tucking in any loose stuffing; tie with string every 2 inches.
Sprinkle with remaining 1 teaspoon salt and pepper.
7 Brown roll in remaining 2 tablespoons oil in the large skillet or in an electric slow cooker with a browning unit; remove and reserve.
8 Stir tomatoes, lemon juice and saved bean liquid into pan until well-blended.
9 Place the stuffed meat roll and sauce in slow cooker; cover.
10 Cook on low (190Â° to 200Â°) 10 hours, turn-ing meat after 5 hours, if possible, or on high (290Â° to 300Â°) 5 hours, turning meat after 3 hours, if possible.
Place meat on heated serving platter and remove strings.
Cut into 1 -inch slices and serve with pan sauce.
Calories 599 Calories from Fat 159
% Daily Value*
Total Fat 17 g26.6%
Saturated Fat 4 g20%
Trans Fat 0 g
Cholesterol 30 mg10%
Sodium 800.9 mg33.4%
Total Carbohydrates 63 g20.9%
Dietary Fiber 15.2 g60.7%
Sugars 7.5 g
Protein 43 g86.7%
Vitamin A 93.2% Vitamin C 43.6%
Calcium 16.4% Iron 46.8%
*Based on a 2000 Calorie diet