Beef Recipes
Classic Beef Pot Roast with Root Vegetables |
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| Ingredients: |
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| 1 |
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boneless beef chuck shoulder, arm or
blade pot roast (2-1/2 to 3 pounds) |
| 1 |
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tablespoon vegetable oil |
| 1/2 |
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teaspoon salt |
| 1/2 |
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teaspoon pepper |
| 1 |
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can (14 to 14-1/2 ounces) beef broth |
| 1 |
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pound small red-skinned potatoes
(about 1-1/2-inch diameter), cut in half |
| 1 |
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pound carrots, peeled, cut diagonally
into 1-1/2-inch pieces |
| 1 |
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large onion, cut into 8 wedges |
| 1/2 |
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cup frozen peas |
| 2 |
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tablespoons all-purpose flour dissolved
in 1/4 cup cold water |
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Chopped fresh parsley (optional) |
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| Seasoning: |
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| 2 |
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cloves garlic, minced |
| 2 |
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teaspoons dried thyme leaves, crushed | |
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Instructions: |
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1. |
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Combine seasoning ingredients; press evenly onto all surfaces of beef pot roast. Heat oil in stockpot over medium heat until hot. Place pot roast in stockpot; brown evenly. Pour off drippings. Season with salt and pepper. |
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2. |
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Add broth to stockpot; bring to a boil. Reduce heat; cover tightly and simmer 2- 1/4 hours. Add potatoes, carrots and onion to stockpot; bring to a boil. Reduce heat; continue simmering, covered, 25 to 30 minutes or until pot roast and vegetables are fork-tender. Stir in peas; simmer 5 minutes. |
| 3. |
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Remove pot roast and vegetables; keep warm. Skim fat from cooking liquid, if necessary. Measure 1-1/2 cups cooking liquid and return to stockpot; stir in flour mixture. Bring to a boil, stirring constantly; cook and stir 2 to 3 minutes or until
thickened. |
| 4. |
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Carve pot roast into thin slices; serve with vegetables and gravy. Garnish with parsley, if desired. |
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Makes 6 to 8 servings. |
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Nutrition information per serving (1/6 of recipe): 335 calories; 10 g fat (3 g saturated
fat; 4 g monounsaturated fat); 75 mg cholesterol; 633 mg sodium; 27 g carbohydrate; 4.2 g fiber; 32 g protein; 4.8 mg niacin; 0.5 mg vitamin B6; 3.2 mcg vitamin B12; 4.8 mg iron; 33.3 mcg selenium; 7.1 mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.
Nutrition information per serving (1/8 of recipe): 251 calories; 7 g fat (2 g saturated fat; 3 g monounsaturated fat); 57 mg cholesterol; 475 mg sodium; 21 g carbohydrate; 3.2 g fiber; 24 g protein; 3.6 mg niacin; 0.3 mg vitamin B6; 2.4 mcg vitamin B12; 3.6 mg iron; 25.0 mcg selenium; 5.4 mg zinc. This recipe is an excellent source of protein. |
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| Recipe courtesy of National Cattlemen's Beef Association on behalf of The Beef Checkoff. |
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