Spinach & cheese beef roll

/ Haruka Sugiyama

Description: Beef, Spinach and cheese. Only 3 ingredients but you can make it a little special.
Serves: 2
Cooking time: 20 minutes

Ingredients 

  • Beef (rib eye) – 2 pieces, 180g 
  • Spinach – 80g
  • Monterey Jack cheese – 2 slices or 40g
  • Ground black pepper – 1 dash
  • Salt – 1 dash

Method

1. Season both sides of the meat. 
2. Place the cheese and spinach, then roll.
3. Put toothpicks to hold the roll in place. Cut into 4 pieces.
4. In a non-stick pan, add these slices and place the lid. Cook them over medium heat until it is thoroughly cooked.

Nutritional Values Per Serving

KcalProteinFatCarbsFibreSugarsSaltSaturated FatFolateZinc
303.523.0g23.1g1.6g0.9g0.3g0.7g11.3g83.9μg5.1mg
15.2%46.0%33.0%0.6%3.0%0.3%11.4%56.3%42.0%73.1%
*These values are approximate and based on the value from ingredients prepared before cooking (Food Data Central, previous USDA). Percent daily values are based on a 2,000 calorie diet. Your daily values may vary depending on your calorie needs. Iron, Potassium and Vitamin B1 are over 10%, Calcium, Magnesium and vitamin C are over 20%, Vitamin A, B2, B3, B6 and E over 30%, Phosphorus is over 40%, Vitamin D is over 90%, Vitamin B12 is over 100% of an adult’s daily reference intake. Your daily values may vary depending on your calorie needs. However, some vitamins may be lost while cooking. 

Nutritional Tips

I used only 80g of raw spinach. However, if you would like to increase the iron intake, you may steam or boil before you make the rolls so that spinach can get smaller. Then you add them as a paste.

Spinach may be known as a source of iron. However, spinach contains oxalic acid which makes it harder to absorb iron. Additionally, green tea also prevents iron absorption. Ascorbic acids (e.g. lemon) would enhance the absorption of inorganic iron. If you are not vegetarian/vegan, then spinach is still a good source of iron. 

Hence, it would be good to note these cautions to maximise intake and nutrition absorption. You could consider having other types of drinks besides green tea or adding some lemon with spinach to help with iron absorption.

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