Prego Rolls Recipe
Quick South African-style prego rolls with pan-fried rump steak, thick tomato, red wine and chilli sauce, garlic-toasted rolls and onion marmalade or chutney.
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Ingredients
For the steak
- 1 tablespoon olive oil
- 2 rump steaks, each roughly the size of a bread roll, or another steak cut of your choice
- salt, to taste
For the Prego sauce
- 1 tablespoon olive oil
- 4 tablespoons dry red wine (60ml)
- 1 garlic clove, minced
- ½ red chilli, finely chopped
- 150 grams chopped tomatoes, fresh or canned (5.3 oz)
- Salt and black pepper, to taste
For the rolls
- 2 Portuguese-style bread rolls, floury white rolls or ciabatta rolls
- 1 tablespoon olive oil
- 1 garlic clove, minced
- 2 tablespoons onion marmalade or fruit chutney
Instructions
Cook the steaks
- Make sure the steaks are roughly the size of the bread rolls. Trim them before cooking if needed.
- Heat 1 tablespoon olive oil in a large frying pan or griddle pan over medium-high heat. Let the pan become properly hot.
- Season the steaks with salt, then add them to the hot pan. Cook until well browned and done to your liking. The exact time will depend on the cut, thickness and heat of the pan.
- Transfer the steaks to a plate, cover loosely with foil and leave them to rest.
Make the prego sauce
- Reduce the heat to medium and add 1 tablespoon olive oil to the same pan.
- Add the red wine, garlic and chilli. Let everything bubble for about 20 seconds, stirring so the garlic does not catch.
- Add the chopped tomatoes and season with salt and black pepper.
- Simmer uncovered over low-medium heat, stirring regularly, until the sauce is dark red, reduced and thick enough to hold its shape briefly on a spoon.
- Transfer the sauce to a bowl and carefully wipe out the pan with kitchen paper.
Toast the rolls
- Slice the rolls in half horizontally.
- Heat the remaining tablespoon of olive oil in the pan over medium heat. Stir in the garlic.
- Place the rolls cut-side down in the pan and toast for 1–2 minutes until lightly golden and crisp on the cut surfaces.
Assemble the prego rolls
- Spread 1 tablespoon onion marmalade or chutney over the bottom half of each roll.
- Add one steak to each roll.
- Spoon over the prego sauce.
- Add rocket, lettuce, sliced tomato, cheese or a fried egg if liked.
- Finish with the top halves of the rolls and serve immediately.
Notes
- Make sure the pan is properly hot before adding the steak.
- Reduce the sauce until it is dark red, thick and spoonable.
- Toast the cut sides of the rolls and assemble just before serving.
- For an alcohol-free sauce, replace the wine with the same amount of beef stock and a small dash of Worcestershire sauce.
**Nutritional data disclaimer**
Please keep in mind that the nutritional information provided below is calculated by a third party and we cannot guarantee the accuracy. We try our best to give you the most accurate information, but we do not take responsibility for errors that may be present. Also, the nutritional value of the recipe may change depending on the exact brands and products used. We recommend that you consult with a qualified healthcare professional or registered dietitian for personalised advice on your dietary needs.
Nutrition
Calories: 891kcal | Carbohydrates: 46g | Protein: 51g | Fat: 54g | Saturated Fat: 17g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 31g | Cholesterol: 138mg | Sodium: 509mg | Potassium: 849mg | Fiber: 2g | Sugar: 12g | Vitamin A: 230IU | Vitamin C: 26mg | Calcium: 53mg | Iron: 5mg
