Polish · lunch, dinner
Rolada Slaska (Silesian Beef Roulade with Pickle and Bacon)
Rolada śląska
Video by Rączka Gotuje on YouTube, in Polish · Open on YouTube
- Keto (6.4 g net carbs a serve)
- Nut-free
Contains: Gluten, Milk. Check labels on stock, sauces and spice mixes.
About 42 g protein and 6 g net carbs a serve: lean beef topside rolled around pickle, onion and a little bacon, braised in a butter-browned gravy thickened with just a spoonful of flour.
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Ingredients 13
Method
The cook speaks Polish; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Let the beef slices come to room temperature. Cover each with cling film and pound it thin, beating the edges a little thinner so the roll seals. 2:30
- Cut the bacon (keeping the rind), the onion and the pickles into strips. 2:44
- Spread each slice with mustard, lay bacon, onion and pickle across it, fold in the sides and roll up tightly. 3:59
- Shape each roll with wet hands and tie it with white kitchen string, looping it a few times so it can't open. 6:00
- Brown the rolls in the butter over high heat, seam side down first, until deeply browned on all sides — almost catching is what flavours the sauce. 8:04
- Don't salt yet. Add the bacon rind, bay leaves, allspice and water, cover and braise gently about 1½ hours until very tender. 10:58
- Lift out the rolls and remove the string. Strain the cooking liquid, thicken it with the flour and potato starch stirred into a little cold water, season with salt and pepper, and pour over the roulades. 16:01
Tip. The classic Sunday plate adds Silesian potato dumplings (kluski) and braised red cabbage (modra kapusta); the cabbage alone keeps it low-carb. Don't salt before braising — it toughens the meat.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 5%
- Protein 32%
- Fat 63%
Fits keto: 6.4 g net carbs a serve, with 63% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High93%
51 µg a serve, mostly from beef topside (83%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High83%
2 µg a serve, mostly from beef topside (93%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Zinc High64%
7 mg a serve, mostly from beef topside (94%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 High53%
0.9 mg a serve, mostly from beef topside (87%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron Source18%
3.3 mg a serve, mostly from beef topside (83%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin K Source15%
18 µg a serve, mostly from polish fermented dill pickles (76%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A Source14%
126 µg a serve, mostly from butter (95%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Potassium Source12%
560 mg a serve, mostly from beef topside (77%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source11%
47 mg a serve, mostly from beef topside (70%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-3 Source11%
0.2 g a serve, mostly from smoked bacon (39%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 5
Vitamin E8%
1.1 mg a serve, mostly from beef topside (46%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate5%
20 µg a serve, mostly from beef topside (52%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium4%
46 mg a serve, mostly from beef topside (48%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin C4%
3.2 mg a serve, mostly from onion (86%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D2%
0.5 µg a serve, mostly from butter (54%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Rączka Gotuje; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.