This dish from the February 2005 "Eat Well for Less" set of six budget-wise menus is ideal for Sunday dinner because it leaves leftovers for another night and possibly even sandwich fillings for weekday lunches. Root vegetables are the economical in-season choice.
- Portion size 8 servings
- Credits : Canadian Living Magazine: February 2005
Ingredients
Method
Keeping root end intact, cut onions into quarters. Peel carrots and potatoes; cut into chunks. Separate garlic into cloves; peel. Set aside.
In large shallow dish, combine 2 tbsp (25 mL) of the flour, thyme, rosemary, salt and pepper. Pat beef dry; roll in flour mixture to coat.
In large deep Dutch oven, heat 2 tbsp (25 mL) of the oil over medium-high heat; brown beef all over, turning with wooden spoons, about 8 minutes. Remove to plate; set aside.
Drain fat from pan; add remaining oil. Fry onions, carrots, potatoes and garlic over medium heat, stirring occasionally, until beginning to brown, about 4 minutes.
Add beef stock, Worcestershire sauce, brown sugar, mustard and bay leaves; bring to boil, stirring and scraping up brown bits. Return meat and any juices to pan. Cover and simmer over medium-low heat, turning roast halfway through, until tender, about 3 hours. Transfer roast to cutting board; tent with foil and let stand for 10 minutes before slicing.
Meanwhile, using slotted spoon, remove vegetables to large warmed platter; cover and keep warm. Discard bay leaves. Skim off fat and bring pan juices to boil. In small bowl, combine remaining flour and 1/4 cup (50 mL) water; whisk into pan and bring to boil. Boil, whisking constantly, until thickened, about 4 minutes. Stir in 2 tbsp (25 mL) of the parsley.
Arrange roast slices with vegetables on platter; sprinkle with remaining parsley.
Nutritional facts <b>Per serving:</b> about
- Sodium 542 mg
- Protein 31 g
- Calories 389.0
- Total fat 15 g
- Cholesterol 64 mg
- Saturated fat 4 g
- Total carbohydrate 31 g
%RDI
- Iron 26.0
- Folate 16.0
- Calcium 6.0
- Vitamin A 92.0
- Vitamin C 20.0
