- 1/2 cup fresh breadcrumbs
- 1/2 cup minced fresh parsley
- 1/3 cup (1 1/3 ounces) grated fresh Parmesan cheese
- 3 tablespoons capers
- 2 tablespoons pine nuts, toasted
- 2 tablespoons fresh lemon juice
- 1 teaspoon olive oil
- 4 garlic cloves, minced
- 1 (1 1/2-pound) lean flank steak
- Vegetable cooking spray
- 1 1/2 cups low-fat spaghetti sauce
- 1/2 cup dry red wine
- 8 cups hot cooked fettuccine (about 16 ounces uncooked pasta)
- calories 410
- caloriesfromfat 31 %
- fat 14.2 g
- satfat 5.2 g
- monofat 5.6 g
- polyfat 1.6 g
- protein 24.9 g
- carbohydrate 44 g
- fiber 2.5 g
- cholesterol 46 mg
- iron 3.9 mg
- sodium 531 mg
- calcium 80 mg
How to Make It
Combine first 8 ingredients in a bowl; stir well, and set aside.
Trim fat from steak. Using a sharp knife, cut horizontally through center of steak, cutting to, but not through, other side; open flat as you would a book. Place steak between 2 sheets of heavy-duty plastic wrap, and flatten to an even thickness using a meat mallet or rolling pin. Spread breadcrumb mixture over steak, leaving a 1/2-inch margin around outside edges. Roll up steak, jelly-roll fashion, starting with short side. Secure at 2-inch intervals with heavy string.
Coat a large Dutch oven with cooking spray, and place over medium-high heat until hot. Add steak, browning well on all sides. Remove steak from pan; set aside, and keep warm.
Add spaghetti sauce and wine to pan, scraping bottom of pan with a wooden spoon to loosen browned bits. Bring to a boil, and return steak to pan. Cover, reduce heat, and simmer 1 hour or until steak is tender. Remove string, and cut steak into 16 slices.
Spoon 1 cup pasta onto each of 8 individual plates; top with 2 steak slices and 1/3 cup sauce.