Pot Roast
237 calories/15.12 grams protein per serving
| 1 lb. 14 oz. Boneless Beef Chuck Roast | 2205 cal | 170.4 protein |
| 1 tbsp. Extra Light Virgin Olive Oil | 120 cal | 0 protein |
| 1 tsp. Granulated Brown Sugar | 12 cal | 0 protein |
| 1/2 tsp. dried Thyme | 0 cal | 0 protein |
| 1/2 tsp. Salt | 0 cal | 0 protein |
| 1/4 tsp. freshly Ground Black Pepper | 0 cal | 0 protein |
| 1 Bay Leaf | 0 cal | 0 protein |
| 1 cup Mixed Vegetable Juice | 50 cal | 2 protein |
| 1 pkt. Instant Onion Broth Mix | 22 cal | 0.5 protein |
| 8 medium Carrots, pared and cut into 2 inch pieces | 240 cal | 5.6 protein |
| 2 cups White Onions | 134 cal | 2.9 protein |
| 1 tbsp. Cornstarch | 61 cal | .03 protein |
| 1/2 cup Water | 0 cal | 0 protein |
| 2 tbsp. water | 0 cal | 0 protein |
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1) Preheat broiler. Place roast on rack; broil 4 inches from heat 3 minutes on each side then in large dutch oven, heat oil. Add roast; cook 4 to 5 minutes, turning, until browned on all sides. 2) Stir in sugar, thyme, salt, pepper and bay leaf. Pour in vegetable juice, 1/2 cup water and broth mix; bring to a boil. Reduce heat to low; cover and simmer 2 hours. Add carrots and onions; cover and simmer 45 to 60 minutes longer, until meat is very tender. Remove meat to carving board and vegetables to a bowl; keep warm. 3) Bring liquid in dutch oven to a boil. In a small bowl, mix cornstarch with 2 tbsp. water; stir into boiling liquid. Cook, stirring constantly, until liquid thickens slightly. 4) To serve, carve meat and serve with vegetables and gravy. Makes 12 servings. |
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