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Low FODMAP Zrazy – Polish Beef Roulades

Low FODMAP Zrazy - Polish Beef Roulades
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Low FODMAP Zrazy – Polish Beef Roulades with smoked bacon, red pepper and sun dried tomatoes.


Ingredients for 14 of a Low FODMAP Zrazy – Polish Beef Roulades:


Note: I managed to make 14 roulades from 1 kg of meat, but you might have a bit less or a bit more. Also, in mine, I added homemade Low Fodmap pickled cucumbers, but I understand that you might not have time to do it, or do not find Low Fodmap pickles, so this recipe contains peppers, bacon and sun dried tomatoes.

 

1 Fillet of beef (choose your cut, according to budget and butcher suggestions)
5 tsp Dijon mustard
170 g red pepper (other colours can be used)
200 g smoked bacon lardons
7 pcs sun dried tomatoes
salt, pepper, to season the meat on both sides
10 x olive oil spray

 

 

This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner.  Find interesting articles about Nutrition, IBS and FODMAP on her blog.

 

Instructions for 14 of a Low FODMAP Zrazy – Polish Beef Roulades:

 

First, you need to cut your beef fillet in thin slices, or you can ask your butcher to do it. I managed to get 14 slices out of it.
Then, let your energy out! Tenderise the meat by beating with a meat hammer or a rolling pin.

 

 

It should be quite thin, but not to make holes. It also depends on the type of meat you buy, more expensive cuts will be tender, therefore easier to ‘beat’.


Season all slices on both sides with salt and pepper, then put a little bit of Dijon mustard on one side.

 


Cut your pepper in slices, adjusted to size of your meat slices, so it fits. Also cut your smoked bacon in slices and sun dried tomatoes in half.

 


Now it is time to roll! Put pepper, bacon and tomato in the wider end and roll, trying to hide sides inside. Then secure with toothpicks. I usually use 2-3 toothpicks.
Heat a large pan to high temp., spray with little oil, and brown roulades on all sides, 3-4 pieces only , at one time. 
Simmer on low for about 2h, until meat is tender. 
When it is ready, you can serve it as it is, with potatoes and chosen vegetables or a salad. 

 

How to thicken the sauce:


You can also thicken the sauce. Mix a bit of sauce, 1 heaped tbsp. gluten free flour and few tbsp. lactose free milk. Then add more and more of sauce form then pan to the mixture, mix again, and pour mixture in the pan, mix, bring to simmer. Serve.

 

Nutrition Facts per 1 serving:

161 kcal
2.5 g Carbs
18.4 g Protein
8.6 g Fat
For more low FODMAP dinner recipes, please go here : Dinner recipes

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