• Terri Windover

Roulladen 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 it's 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 track as well as giving your body the ammo it needs to fight off disease. Sweets should be a treat, not an everyday thing. When I was a kid when my mom made cookies I swear I could smell them from two blocks away because it happened rarely. Nowadays we throw three bags in our cart because, well they were on sale! Uh huh, and so is the next round of weight watchers or Jenny Craig. Keep it simple and remember, your kids will do as you do not as you say.

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, but who are we kidding, you'll use it)

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 join a FREE "Ask the Trainer" chat session go to www.terri-windover.com

#nutrition #macros #healthy #nutritionist #myfitnesspal #beef #mealplan #food #germanfood #roulladen

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