Pot Roast

Ingredients:

• 2 teaspoons olive oil
• 1 (4 pound) boneless chuck roast, trimmed
• 1 tablespoon kosher salt
• 1 tablespoon cracked black pepper
• 2 cups coarsely chopped onion
• 2 cups less-sodium beef broth
• ¼ cup ketchup
• 2 tablespoons Worcestershire sauce
• 1 cup chopped plum tomato
• 1 ¼ pounds small red potatoes
• 1 pound carrots, peeled and cut into 1-inch pieces
• 2 tablespoons fresh lemon juice

Preparation:

1. Preheat oven to 300°.
2. Heat olive oil in a large Dutch oven over medium-high heat.
3. Sprinkle roast with salt and pepper.
4. Add roast to pan, browning on all sides (about 8 minutes).
5. Remove from pan.
6. Add onion to pan; sauté 8 minutes or until browned.
7. Return roast to pan.
8. Combine broth, ketchup, and Worcestershire; pour over roast.
9. Add tomato; bring to a simmer.
10. Cover and bake at 300° for 2 ½ hours or until tender.
11. Add potatoes and carrots; cover and bake 30 minutes or until vegetables are tender.
12. Stir in lemon juice. 

Yield: 10 servings (serving size: 3 ounces beef and about ½ cup vegetables).

290 calories, 8.4g fat, 32.9g protein, 20g carb, 756mg sodium

ENJOY!

  Portland Fire & Rescue We Respond: Always Ready, Always There

  June 16, 2010