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Tender flank steak is pounded thin, filled with an aromatic mixture of Indian spices and herbs, then rolled and slow-simmered in a rich, savory tomato gravy. A truly impressive fusion main course.
For 4 servings
Prepare the Beef
Create the Aromatic Filling
Assemble and Sear the Roulade
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Tender flank steak is pounded thin, filled with an aromatic mixture of Indian spices and herbs, then rolled and slow-simmered in a rich, savory tomato gravy. A truly impressive fusion main course.
This fusion recipe takes 120 minutes to prepare and yields 4 servings. At 577.14 calories per serving with 53.17g of protein, it's a moderately challenging recipe perfect for dinner or lunch.
Prepare the Gravy
Simmer to Tenderness
Finish and Serve
Add 1/4 cup of crushed walnuts or cashews to the filling for extra texture and richness.
This recipe can be adapted for pounded chicken breasts (reduce simmer time to 30-40 minutes) or a butterflied leg of lamb (increase simmer time to 2-2.5 hours).
For a creamier gravy, stir in 1/4 cup of full-fat yogurt or coconut cream at the very end of cooking, after turning off the heat.
Beef is a complete protein, providing all the essential amino acids necessary for building and repairing tissues, supporting muscle mass, and maintaining overall body function.
This dish provides a significant amount of heme iron from the beef, which is easily absorbed by the body and is crucial for preventing anemia and maintaining energy levels.
The use of spices like turmeric (containing curcumin) and ginger lends natural anti-inflammatory properties to the dish, which can help support a healthy immune response.
Each serving of this Beef Roulade contains approximately 550-650 calories, depending on the fat content of the beef and the amount of oil used. This is an estimate and can vary.
This dish can be part of a balanced diet. It is high in protein and iron from the beef. The spices like turmeric and ginger offer anti-inflammatory benefits. To make it healthier, use a leaner cut of beef and serve with plenty of vegetables or a side salad.
Flank steak is ideal because it's a long, flat cut with a prominent grain that makes it easy to roll. Top round or sirloin tip, butterflied by a butcher, are also excellent choices.
Yes. Follow the searing and gravy-making steps using the 'Sauté' function. Then, pressure cook on high for 40-45 minutes, followed by a natural pressure release for at least 15 minutes. This will significantly reduce the cooking time.
Store the sliced roulade in its gravy in an airtight container in the refrigerator for up to 4 days. Reheat gently in a saucepan over low heat or in the microwave until warmed through.
This Beef Roulade pairs wonderfully with naan bread or roti to soak up the gravy, as well as with basmati rice, jeera rice, or creamy mashed potatoes.