Low Sodium Portuguese Prego Roll
Savor the bold flavors of a traditional Portuguese favorite with this Low Sodium Portuguese Prego Roll recipe, offering all the satisfaction without compromising on heart health. Tender beef fillets are marinated in a zesty blend of lemon juice, olive oil, garlic, paprika, and black pepper, then grilled to perfection for a juicy, flavorful bite. Nestled in toasted whole wheat rolls, each sandwich is layered with fresh lettuce, ripe tomato slices, and an optional touch of mustard for a tangy kick. This healthier take on the classic prego roll is quick to prepare, coming together in just 35 minutes, making it an ideal option for a delicious, wholesome meal. Perfect for lunch, dinner, or as a crowd-pleasing treat, this recipe combines vibrant Portuguese flavors with a heart-conscious twist.
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Recipe Information
Ingredients
- 4 pieces beef fillet
- 2 tablespoons lemon juice
- 3 tablespoons olive oil
- 3 pieces garlic cloves
- 1 teaspoon paprika
- 1 teaspoon black pepper
- 2 pieces bay leaves
- 4 pieces whole wheat rolls
- 4 pieces lettuce leaves
- 8 slices tomato slices
- 4 teaspoons mustard (optional)
Instructions
Begin by preparing the marinade. In a small bowl, mix together the lemon juice, olive oil, crushed garlic, paprika, and black pepper.
Place the beef fillets in a shallow dish. Pour the marinade over the beef, ensuring each piece is well-coated. Add the bay leaves for additional flavor. Cover and refrigerate for at least 1 hour to allow the flavors to meld.
Preheat a grill or frying pan over medium-high heat.
Remove the beef from the marinade and discard the bay leaves. Place the fillets on the grill or pan and cook for 3-4 minutes on each side, or until they reach your preferred level of doneness.
While the beef is cooking, lightly toast the whole wheat rolls. This will give them a nice crispy texture.
Once the beef is cooked, assemble the sandwiches. Start by spreading mustard on the bottom half of each roll (optional).
Place a piece of lettuce on the mustard, followed by a cooked beef fillet, then two slices of tomato.
Top each with the remaining half of the roll and serve immediately, while warm.
Nutrition Facts
Calories |
3112 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 180.7 g | 232% | |
| Saturated Fat | 59.5 g | 298% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 725 mg | 242% | |
| Sodium | 1707 mg | 74% | |
| Total Carbohydrate | 128.6 g | 47% | |
| Dietary Fiber | 20.9 g | 75% | |
| Total Sugars | 21.7 g | ||
| Protein | 239.6 g | 479% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 348 mg | 27% | |
| Iron | 32.6 mg | 181% | |
| Potassium | 3884 mg | 83% | |
*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.
