Heart-Healthy Portuguese Prego Roll
Elevate your sandwich game with the Heart-Healthy Portuguese Prego Roll, a flavorful twist on a beloved classic. Featuring tender, marinated lean beef steaks seared to perfection and nestled in toasted whole-grain rolls, this dish combines bold Portuguese flavors with a nutritious spin. Fresh spinach, juicy tomato, and crunchy onion slices are lightly dressed with red wine vinegar for a bright, refreshing topping, while a hint of Dijon mustard adds a tangy kick. Crafted with heart-healthy olive oil and wholesome ingredients, this quick and satisfying recipe is perfect for busy weeknights or casual gatherings. Ready in just 35 minutes, it's a deliciously guilt-free way to enjoy a traditional favorite!
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Recipe Information
Ingredients
- 2 pieces (each about 150g) Lean beef steaks
- 2 pieces Whole grain rolls
- 2 tablespoons Olive oil
- 3 pieces Garlic cloves
- 2 tablespoons Lemon juice
- 1 cup Spinach leaves
- 1 piece Tomato, sliced
- 0.5 piece Onion, sliced thinly
- 2 teaspoons Dijon mustard
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 teaspoon Red wine vinegar
Instructions
Start by marinating the beef. Mince 2 garlic cloves finely and mix them with lemon juice, 1 tablespoon of olive oil, salt, and pepper in a shallow dish.
Place the beef steaks in the marinade, ensuring they are well-coated. Allow them to marinate for at least 15 minutes while you prepare the other ingredients.
While the beef is marinating, prepare the rolls. Cut the whole grain rolls in half and lightly toast them until golden brown.
Heat 1 tablespoon of olive oil in a skillet over medium-high heat. Add the remaining garlic clove, thinly sliced, and sauté for 1 minute until aromatic.
Remove the steaks from the marinade, shaking off excess liquid, and place them in the skillet. Sear them for 3-4 minutes on each side or until cooked to your preference.
While the beef is cooking, combine the spinach, tomato slices, and onion slices in a bowl. Drizzle with red wine vinegar and a pinch of salt for flavor.
Once cooked, remove the steaks and let them rest for a couple of minutes.
Spread a thin layer of Dijon mustard on one side of each toasted roll.
Assemble the rolls by placing a beef steak on the mustard-coated side, followed by a generous portion of the spinach, tomato, and onion mix.
Serve immediately, allowing the flavors to blend together perfectly in each bite of this heart-healthy delight.
Nutrition Facts
Calories |
1400 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 79.7 g | 102% | |
| Saturated Fat | 23.0 g | 115% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 225 mg | 75% | |
| Sodium | 1817 mg | 79% | |
| Total Carbohydrate | 72.5 g | 26% | |
| Dietary Fiber | 11.6 g | 41% | |
| Total Sugars | 12.4 g | ||
| Protein | 93.5 g | 187% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 146 mg | 11% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 1795 mg | 38% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
