Savory Pot Roast With Vegetables from Healthy Diabetic Recipes

Savory Pot Roast With Vegetables Recipe

Recipe Ingredients:

3 lb boneless beef chuck roast, tied, and
trimmed of all fat
Freshly-ground black pepper, to taste
Olive oil cooking spray, as needed
3 large carrots, peeled, and
cut into sticks abt 1" wide and 2" long
3 large celery ribs, cut 2" long pieces
1 large yellow onion, peeled, and
cut into 12 equal pieces
3 large garlic cloves, thinly sliced
1 cup dry red wine
= (or fat-free no-salt-added
canned beef broth)
1/3 cup low-sodium tomato paste
1 1/2 tbsp Dijon mustard
1/2 tsp crushed dried thyme
2 large bay leaves
Salt, (optional), to taste
1 1/2 tbsp cornstarch, mixed with
2 tbsp water

Recipe Instructions:

Rinse roast and pat dry with paper towels. Sprinkle both sides with pepper.

Lightly coat a heavy skillet with cooking spray and place over medium-high heat. Add roast and sear until well browned on all sides, about 8 minutes total cooking time.

In a 4-quart or larger crockery slow-cooker, combine carrots, celery, onion, and garlic. Place browned roast on top of the vegetables.

In a large mixing cup, combine wine, tomato paste, Dijon mustard, thyme, and bay leaves. Pour over roast and vegetables. Cover and cook until roast is very tender when pierced with a fork, about 8 to 9 hours on Low or 4 to 5 hours on High.

When beef is done, transfer the roast to a heated serving platter.

If cooking on Low, turn the slow-cooker on High. Skim any fat from the surface of the sauce. Add salt (if using). Pour the blended cornstarch mixture into the cooker and cook, stirring often, until sauce is bubbling, 10 to 15 minutes.

Using a slotted spoon, remove vegetables from sauce and arrange around the roast. Transfer sauce to a gravy boat to pass alongside.

To serve, carve the beef against the grain into thin slices. Serve at once.

This recipe yields 6 servings with beef leftovers.

Exchanges Per Serving of 4 ounces beef plus 1/6 of vegetables and 3 tablespoons of sauce: 4 Lean Protein, 1 Carbohydrate (vegetable).

Nutrition Facts: 315 calories (26% calories from fat), 41 g protein, 10 g total fat (3.3 g saturated fat), 15 g carbohydrates, 3 g dietary fiber, 119 mg cholesterol, 220 mg sodium.

Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"07-17-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"

Servings: 6

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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