Braciola, a classic Italian dish, features thin slices of beef rolled with flavorful fillings like breadcrumbs, cheese, and herbs, then simmered in a rich tomato sauce. This dish has roots in Italian culinary traditions, particularly in southern Italy, where it's a beloved family favorite often served on special occasions. The combination of tender beef, savory fillings, and the robust tomato sauce creates a comforting and satisfying meal that has stood the test of time in Italian kitchens.

For the Braciola recipe:

Ingredients:

- Thin slices of beef (such as flank steak or top round)

- Breadcrumbs

- Grated cheese (like Parmesan or Pecorino Romano)

- Fresh herbs (such as parsley, basil, or oregano)

- Salt and pepper

- Olive oil

- Tomato sauce (homemade or store-bought)

Method of Preparation:

1. Prepare the filling by combining breadcrumbs, grated cheese, chopped fresh herbs, salt, and pepper in a bowl.

2. Lay out the beef slices and spread the filling evenly over each slice.

3. Roll up the beef slices tightly, securing them with toothpicks or kitchen twine.

4. Heat olive oil in a skillet over medium-high heat.

5. Brown the rolled beef on all sides to seal in the flavors.

6. Pour tomato sauce into the skillet, covering the beef rolls.

7. Reduce heat to low, cover the skillet, and simmer for about 1-2 hours until the beef is tender, occasionally turning the rolls and adding more sauce if needed.

8. Remove the toothpicks or twine before serving.

9. Serve the Braciola with additional tomato sauce and garnish with fresh herbs, if desired.

Nutrition Value:

1. Thin Slices of Beef (such as flank steak or top round):

  - Calories: Approximately 100-120 calories per 3-ounce serving

  - Carbohydrates: Negligible (less than 1 gram)

  - Protein: About 20-25 grams

  - Fat: Around 3-5 grams

  - Sodium: Varies based on preparation, typically around 50-70 milligrams

  - Cholesterol: Approximately 25-30 milligrams

  - Vitamins: Contains B vitamins (B12, B6), niacin, and iron

  - Minerals: Provides iron, zinc, and selenium

  - Nutritional Benefit: Beef is a good source of high-quality protein, iron for red blood cell production, and various essential vitamins and minerals.

2. Breadcrumbs:

  - Calories: Around 100-120 calories per 1/4 cup

  - Carbohydrates: About 20-25 grams

  - Protein: 2-3 grams

  - Fat: 1-2 grams

  - Sodium: Varies but can be around 200-300 milligrams per 1/4 cup

  - Cholesterol: None

  - Vitamins: Minimal, some brands may be fortified with vitamins like folate

  - Minerals: Minimal, may contain small amounts of iron and calcium

  - Nutritional Benefit: Breadcrumbs add texture and help bind ingredients together in recipes but are not particularly rich in nutrients.

3. Grated Cheese (like Parmesan or Pecorino Romano):

  - Calories: About 20-30 calories per tablespoon

  - Carbohydrates: Negligible (less than 1 gram)

  - Protein: Around 2-3 grams

  - Fat: 1-2 grams

  - Sodium: Varies but can be significant, around 150-200 milligrams per tablespoon

  - Cholesterol: Approximately 5-10 milligrams per tablespoon

  - Vitamins: Contains calcium, vitamin A, and B vitamins in small amounts

  - Minerals: Good source of calcium

  - Nutritional Benefit: Grated cheese adds flavor and richness to dishes, providing calcium for bone health and some essential vitamins.

4. Fresh Herbs (such as parsley, basil, or oregano):

  - Calories: Very low, typically less than 5 calories per tablespoon

  - Carbohydrates: Minimal (less than 1 gram)

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Very low, usually less than 1 milligram

  - Cholesterol: None

  - Vitamins: Rich in vitamin K, vitamin C, and various B vitamins

  - Minerals: Contains potassium, calcium, and magnesium

  - Nutritional Benefit: Fresh herbs add flavor, aroma, and antioxidants to dishes, along with small amounts of vitamins and minerals.

5. Salt and Pepper:

  - Calories: None

  - Carbohydrates: None

  - Protein: None

  - Fat: None

  - Sodium: Varies based on usage, typically added for taste (use sparingly for health)

  - Cholesterol: None

  - Vitamins: None

  - Minerals: Salt provides sodium, pepper contains trace minerals like manganese

  - Nutritional Benefit: Adds flavor to dishes but should be used in moderation, especially salt, due to its impact on blood pressure.

6. Olive Oil:

  - Calories: About 120 calories per tablespoon

  - Carbohydrates: None

  - Protein: None

  - Fat: About 14 grams (mostly monounsaturated fats)

  - Sodium: None

  - Cholesterol: None

  - Vitamins: Contains vitamin E and K

  - Minerals: Provides small amounts of iron and calcium

  - Nutritional Benefit: Olive oil is a healthy source of monounsaturated fats, antioxidants, and anti-inflammatory compounds.

7. Tomato Sauce (homemade or store-bought):

  - Calories: Varies based on recipe or brand, typically around 20-40 calories per 1/4 cup

  - Carbohydrates: Around 4-8 grams

  - Protein: 1-2 grams

  - Fat: Negligible

  - Sodium: Varies but can be significant, around 200-400 milligrams per 1/4 cup

  - Cholesterol: None

  - Vitamins: Contains vitamin C, A, and K

  - Minerals: Provides potassium and small amounts of iron

  - Nutritional Benefit: Tomato sauce is rich in lycopene, vitamins, and minerals, offering antioxidants and potential heart health benefits. Homemade versions can be lower in sodium and sugar compared to some store-bought varieties.