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Braciole (pronounced: bruh-ZHOAL)

Prep time: 20 minutes
Cook time: 1 hour

Ingredients
1 small onion, chopped
1 clove garlic, minced
3 tablespoons olive oil, divided
1 (28-ounce) can crushed tomatoes
2 tablespoons tomato paste
1 teaspoon sugar
1/4 teaspoon red pepper flakes
1/3 cup chopped fresh basil leaves
1/4 cup Italian bread crumbs
1/4 cup grated Romano cheese
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh rosemary
1 clove garlic, minced
1 3/4 pound Laura’s Lean Flank Steak
1/2 teaspoon salt
1/2 teaspoon freshly cracked pepper

Directions
1. Heat onion and garlic in 1 tablespoon hot oil over medium-high heat 5 minutes or until tender. Add tomatoes, tomato paste, sugar and red pepper; cover and simmer 15 minutes. Add basil and simmer 5 minutes more.
2. Combine breadcrumbs and next 4 ingredients in a medium bowl; stir in 1 tablespoon oil.
3. Place flank steak in a large baking dish. Sprinkle breadcrumb mixture evenly over the steak to cover the top evenly. Starting at the short end, roll up steak, and tie tightly with twine to secure the steak roll. Season with salt and pepper.
4. Heat remaining oil in a large lightly greased nonstick skillet over medium-high heat 5 minutes on each side, turning occasionally. Place on a baking sheet and bake at 450°F for 15 to 20 minutes or until desired degree of doneness. Remove twine and slice evenly. Spoon sauce evenly over steak slices and serve.

Makes 8 servings.

Cooking Tip: To ensure tenderness, pound flank with a meat mallet between two pieces of wax paper. This thins the meat, making it easier to roll. To simplify this recipe, use a 26-ounce jar of your favorite marinara sauce.

Nutritional Analysis Per Serving
CALORIES 279 (43% from fat); FAT 14g (sat 5.0g); PROTEIN 28g; CARB 13g; FIBER 2.5g; CHOL 63mg; IRON 3.3mg; SODIUM 508mg

Diabetic Exchanges: 3.5 very lean meat, 1 lean meat, 2 vegetable, 1 fat