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ROULADEN DONE RIGHT

| Posted by Terri Windover | comments
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Rouladen done right.

Rouladen is a German dish typically stuffed with mustard, bacon, onion and pickles. I'm not German but this is one of my favourite "comfort" foods. I've taken the more unhealthy version and cleaned it up a little while still maintaining its full flavour. I try to sneak vegetables into everything I make as I am just like you and would rather have a steak and baked potato over a salad any day. That being said I also know I have to eat them and I'm no longer a screaming toddler, so I do. At the end of the day our mothers were right. Eat your veggies, drink your water, don't eat too many sweets and go outside and play. Weird how the world tries to make everything so complicated all the time. The combination of vegetables and water give you a healthy digestive tract as well as giving your body the ammo it needs to fight off disease.

 

Veggie Stuffed Beef Rouladen w/ Bacon?

Makes 4 servings

Ingredients:

1 cup white onion, thinly sliced

I small carrot, julienned lengthwise

I celery rib, julienned lengthwise

I garlic clove, chopped (or equivalent garlic paste)

1 tsp dried thyme

Salt and pepper to taste

8 pieces of rouladen meat (ask the butcher if not sure)

¼ cup Dijon mustard

2 tsp horseradish sauce (optional)

3 Tbsp Walnut or other nut oil (trust me on this one)

2 ½ cups low sodium beef broth

¼ cup healthy flour (not white for the love of your love handles)

4 pieces of thick cut smoked bacon, cut in half (optional)

Instructions:

1. Preheat oven to 300 degrees F.

2. Combine the first 6 ingredients in a bowl to blend flavours.

3. Working one or two pieces at a time, lay rouladen long way on your board and brush with Dijon. (horseradish as well if using)

4. Arrange 1/8 of mixture across the short way on each piece. If using bacon lay on top of veggie mix.

5. Roll into cylinders and tuck in the ends like a cabbage roll. Secure with toothpicks in a way that you can still lay them down.

6. Heat oil in large skillet over med-high heat. Brown on all sides. This will sear the flavor and juices in.

7. Transfer to roasting pan or casserole dish.

8. Remove excess oil if left from pan but leave the brown bits. That's where the magic happens!

9. Mix flour into ¼ cold water. Mix until smooth. Add broth to pan, then flour mixture. Bring to a boil, whisk occasionally until thickened.

9. Pour over the meat rolls. Cover and slow bake at 325 degrees for 1 ½ - 2 hours until tender.

Macros: (protein/fat/carbs) This is a rough estimate as meat size can vary.

Calories: 315

Protein: 43gr

Fats: 10gr

Carbs: 11gr

For more free recipes and fitness tips or to secretly enjoy my rants and raves go to:

 www.terri-windover.com

Terri Windover is a certified nutritionist and certified holistic nutritionist as well as a former O.P.A. bodybuilding judge. She has been involved in the fitness industry as a coach and a trainer for over 26 years and there has never been a day where she has not enjoyed the career she has chosen. Along with the fitness and nutrition education she gives her clients she encourages them to open themselves up to adventure and new experiences along the way.