Severed Braciole Arm - PCOS-Friendly Recipe
This Severed Braciole Arm is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 3/4 cup olive oil
- 8 cloves garlic, minced
- 1 large Vidalia onion, minced
- 2 tablespoons fresh basil, chopped
- 2 tablespoons fresh flat-leaf parsley, chopped
- 2 teaspoons dried thyme
- 1 carrot, shredded
- Four 28-ounce cans whole San Marzano tomatoes, hand-crushed
- Sea salt
- Freshly cracked pepper
Instructions
- For the marinara sauce: Heat the oil in a pot, and then add the garlic and onions. Cook until the onions are translucent and the garlic is lightly browned around the edges, about 12 minutes. Add the basil, parsley, thyme and carrots and cook for 5 to 8 minutes. Pour in the crushed tomatoes and sprinkle with salt and pepper. Bring to a boil, and then reduce to a simmer and cook for about 30 more minutes, stirring often. Set aside for later use. For the braciole hand: Mix together the parsley, steak spice, chili flakes, oregano, chives, egg, garlic and some salt and pepper in a bowl. Add the beef and mix together for 30 seconds to season the beef. Don't over-mix. Cover and refrigerate for 1 hour. For the braciole arm: Preheat the oven to 350 degrees F. Mix together the breadcrumbs, pecorino, cranberries, parsley and garlic in a small bowl. Quickly mix in 2 tablespoons of olive oil and set aside. Lay the flank steak flat and sprinkle with salt and pepper. Lay the mozzarella and provolone slices on the steak. Add breadcrumb mixture and roll up the steak, tying with butcher's twine at each end. Sprinkle the roll with salt and pepper. Heat the remaining 3 tablespoons of olive oil in a skillet over medium heat and brown the roll on both sides, 10 minutes. Pour in the wine to deglaze the pan and cook until boiling, 3 minutes. Add some of the marinara sauce and cook for another 2 minutes. Remove the braciole with tongs. Cover the arm with half of the prosciutto. For assembly and cooking: Remove the braciole hand mixture from the refrigerator and make a large patty to resemble the palm of a hand. Cover with some of the remaining prosciutto. Roll out 5 fingers with the remaining beef mixture, using your own hand as a guide. Cover each finger with the remaining prosciutto. Attach the hand to the arm. Transfer to a roasting pan and pour the remaining marinara sauce all over. Cover with foil and bake for 45 minutes, basting with the marinara at the 30 minute mark. Remove the foil and bake uncovered until tender, another 45 minutes, basting again at the 30 minute mark.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Basil.
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Frequently Asked Questions
Yes, this Severed Braciole Arm recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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