Pot Roast with Winter Root Vegetables
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.
Servings: 8
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 389 |
| pro | 31 g |
| total fat | 15 g |
| sat. fat | 4 g |
| carb | 31 g |
| fibre | 3 g |
| chol | 64 mg |
| sodium | 542 mg |
| % RDI: | - |
| calcium | 6% |
| iron | 26% |
| vit A | 92% |
| vit C | 20% |
| folate | 16% |
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2 onions
4 carrots
5 potatoes
2 heads garlic
1/3 cup (75 mL) all-purpose flour
1 tsp (5 mL) dried thyme
1 tsp (5 mL) dried rosemary
1/2 tsp (2 mL) each salt and pepper
3 lb (1.5 kg) cross rib or boneless blade pot roast
3 tbsp (50 mL) vegetable oil
2-1/2 cups (625 mL) beef stock
2 tbsp (25 mL) Worcestershire sauce
1 tbsp (15 mL) packed brown sugar
1 tbsp (15 mL) Dijon mustard
3 bay leaves
1/4 cup (50 mL) minced fresh parsley
Preparation:
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.
Additional Information
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Variation
Slow-Cooker Pot Roast with Winter Root Vegetables
Follow paragraphs 1, 2, 3 and 4. Transfer browned vegetables to 24-cup (6 L) slow-cooker. Top with browned roast.Add beef stock, Worcestershire sauce, brown sugar, mustard and 1 bay leaf to Dutch oven; bring to boil, stirring and scraping up brown bits. Pour into slow-cooker. Cover and cook on low for 7 hours or until fork-tender.
Remove pot roast; slice and arrange on platter. Using slotted spoon, arrange vegetables around roast. Cover and keep warm. Skim fat from pan juices. Increase remaining flour by 2 tbsp (25 mL) and whisk with 1/4 cup (50 mL) water; whisk into slow-cooker. Cover and cook on high for 15 minutes or until thickened. Serve with roast.
Nutrition Note: Iron
Iron transports oxygen from the lungs to the rest of the body and is important in the production of red blood cells. If your iron is low, you will be tired, pale and even cranky.
Source
Canadian Living Magazine: February 2005
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