Heart-Healthy Portuguese Prego Roll

Experience the vibrant flavors of a Heart-Healthy Portuguese Prego Roll—a wholesome twist on the classic sandwich that’s as nutritious as it is delicious. This recipe features tender, marinated lean beef steaks infused with garlic, zesty lemon juice, and a hint of olive oil, all seared to perfection. Nestled in lightly toasted whole grain rolls, the juicy beef is paired with a crisp medley of fresh spinach, ripe tomato, and tangy red wine vinegar-dressed onion. A touch of Dijon mustard adds a sharp, flavorful kick, making this dish both satisfying and packed with heart-friendly ingredients. With just 35 minutes from prep to plate, this balanced, protein-packed meal is perfect for busy weeknights or an energizing midday bite.

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 2

Ingredients

• 2 pieces (each about 150g) Lean beef steaks
• 2 pieces Whole grain rolls
• 2 tablespoons Olive oil
• 3 pieces Garlic cloves
• 2 tablespoons Lemon juice
• 1 cup Spinach leaves
• 1 piece Tomato, sliced
• 0.5 piece Onion, sliced thinly
• 2 teaspoons Dijon mustard
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 teaspoon Red wine vinegar

Directions

Step 1

Start by marinating the beef. Mince 2 garlic cloves finely and mix them with lemon juice, 1 tablespoon of olive oil, salt, and pepper in a shallow dish.

Step 2

Place the beef steaks in the marinade, ensuring they are well-coated. Allow them to marinate for at least 15 minutes while you prepare the other ingredients.

Step 3

While the beef is marinating, prepare the rolls. Cut the whole grain rolls in half and lightly toast them until golden brown.

Step 4

Heat 1 tablespoon of olive oil in a skillet over medium-high heat. Add the remaining garlic clove, thinly sliced, and sauté for 1 minute until aromatic.

Step 5

Remove the steaks from the marinade, shaking off excess liquid, and place them in the skillet. Sear them for 3-4 minutes on each side or until cooked to your preference.

Step 6

While the beef is cooking, combine the spinach, tomato slices, and onion slices in a bowl. Drizzle with red wine vinegar and a pinch of salt for flavor.

Step 7

Once cooked, remove the steaks and let them rest for a couple of minutes.

Step 8

Spread a thin layer of Dijon mustard on one side of each toasted roll.

Step 9

Assemble the rolls by placing a beef steak on the mustard-coated side, followed by a generous portion of the spinach, tomato, and onion mix.

Step 10

Serve immediately, allowing the flavors to blend together perfectly in each bite of this heart-healthy delight.

Nutrition Facts

Serving size	(660.5g)

Amount per serving	% Daily Value*
Calories	1482.5

Total Fat 81.4g	0%
Saturated Fat 23.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 225mg	0%
Sodium 2221.4mg	0%
Total Carbohydrate 85.6g	0%
Dietary Fiber 14.8g	0%
Total Sugars 12.5g
Protein 94.7g	0%

Vitamin D 0IU	0%
Calcium 177.6mg	0%
Iron 13.4mg	0%
Potassium 1673.8mg	0%

*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.

Source of Calories

Fat: 50.4%

Protein: 26.1%

Carbs: 23.6%