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2-3 lb. beef chuck roast (trimmed of all visible fat) 2 tsp. black pepper 3-4 cans beef broth (low sodium, low-fat) 2 onions, cut in 8 pieces each 4-6 carrots, cut in 1-inch slices 3 stalks celery 3 cloves garlic 2-3 Tbsp. olive oil 4 stalks green onion (optional) 2 tbsp. tomato paste (optional) 8 small new potatoes 4 large new potatoes 3 fresh ears of corn Parsley or celery, for garnish
Preheat oven to 325 degrees F.
Remove visible pieces of fat from roast (meat will be tough, but will tender after cooking). Add salt and pepper to both sides. Heat olive (or canola) oil in a Dutch oven. (large oven-safe covered pot). Add seasoned pot roast and brown both sides, approximately 4 minutes per side.
Remove the roast from the pot, add garlic cloves, one onion and one carrot. Once the vegetables have caramelized, move to the sides of the pot and place the browned pot roast back into the center. Add enough beef broth to almost cover the roast.
Cover and cook in oven for 2 to 2 1/2 hours, then remove pot and place on a heat-proof surface.
Add remaining carrots and onions. Stir them in and push around the sides of the roast.
Add small potatoes (or large ones cut into 1 inch pieces). Re-cover and return to oven for one hour. Ten minutes before the roast is done, boil the shucked ears of corn and set aside. After removing roast from oven, test potatoes with the tip of a knife to make sure they are tender.
Cut four 1/4 inch wide slices of beef (approx 1/4 pound) and serve with a few slices of potato, onion and carrot in a shallow bowl. Add 1/2 to 1 ear of corn and top with one or two ladles of broth. Garnish with parsley or stalk of celery.
Nutritional information -- An average serving size (4 ounces of beef) provides the following: Calories 410; Protein 29g; Fat 18g; Saturated Fat 6g; Cholesterol 75mg; Sodium 710mg; Carbs 33g; Fiber 6g; Sugar 10g; 28% pro, 32% cho, 40% fat.
Posted by HoodiaPharm HungerAway ::
5:03 AM ::
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