I am still writing every day during the month of November, and have designated Tuesdays as Random Dinner Snapshot Days for the duration. Tonight I tried another pot roast recipe. You may, at this point, be of the (reasonable) belief that we eat nothing but pot roast, but the truth is that it sounds good to me at this time of year, it makes use of a cheap cut of meat and seasonal vegetables, and it makes the house smell good.
In the past several weeks I have prepared Mark Bittman’s sublime version of pot roast and a regrettable specimen from a Gooseberry Patch cook book which featured undercooked meat and great lashings of creamed soup. Tonight’s version comes from the October 2007 issue of “Cooking Light,” and was not only healthy but well-received by everyone around here. It has tender meat, tasty “juice,” tender vegetables and the possibility of good hash the next day if you grind it up in the food processor with a little raw onion.
Yankee Pot Roast
(from “Cooking Light” Magazine, October 2007)
- 1 teaspoon canola oil
- 2 pounds boneless chuck roast, trimmed
- Cooking spray
- 1 cup chopped yellow onion
- 4 cups fat-free, less-sodium beef broth
- 1 tablespoon whole-grain Dijon mustard
- 1 teaspoon salt
- 1 teaspoon dried thyme
- 1/2 teaspoon freshly ground black pepper
- 1/2 teaspoon dried sage
- 2 bay leaves
- 2 1/2 cups (1-inch) cubed peeled rutabaga (about 1 pound) (I couldn’t find any rutabagas, so I added more potatoes, parsnips and carrots)
- 2 1/2 cups (1-inch) cubed peeled parsnip (about 1 pound)
- 1 1/2 cups (1-inch-thick) slices carrot (about 8 ounces)
- 2 cups (1-inch) cubed peeled baking potato (about 1 pound)
- Fresh thyme sprigs (optional)
Preparation: Preheat oven to 300°.
Heat oil in a large Dutch oven over medium-high heat. Add beef to pan, browning on all sides (about 8 minutes). Remove from pan. Coat pan with cooking spray. Add onion to pan; sauté 5 minutes or until beginning to brown. Stir in broth, scraping pan to loosen browned bits. Reduce heat; add mustard and next 5 ingredients (through bay leaves). Return roast to pan; bring to a simmer.
Cover and bake at 300° for 1 1/2 hours. Stir in rutabaga, parsnip, and carrot. Bake, covered, 1 hour. Stir in potato; cover and bake 30 minutes or until roast and vegetables are very tender. Discard bay leaves. Garnish with thyme sprigs, if desired.
8 servings (serving size: about 1 1/4 cups)
CALORIES 325(28% from fat); FAT 10.2g (sat 3.3g,mono 4.6g,poly 0.7g); PROTEIN 28.7g; CHOLESTEROL 79mg; CALCIUM 72mg; SODIUM 642mg; FIBER 5.8g; IRON 4.3mg; CARBOHYDRATE 29.3g