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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"A minister has to be able to read a clock. At noon, it's time to go home and turn up the pot roast and get the peas out of the freezer."
-Garrison Keillor, Humorist

The refrigerator light goes on...

I had a request from a Dr. Gourmet fan for a pot roast recipe, and in the same week I was watching Jacques Pepin and Julia Child make pot roast on their lovely show. Most recipes call for shoulder or chuck, but Jacques was using bottom round and I was so happy because that's what I've always used. It is a little leaner, so it has fewer calories than a traditional cut used for pot roast, but I think its more flavorful. There's the same amount of marbling in the beef, but it is easier to trim the excess fat from the bottom round.

Roasting

Roasting is dry cooking food in an oven in a large uncovered pan. The last three words of this definition are the key. By not covering the food, the heat creates a crusty brown exterior, sealing in moisture. The pan should be large enough that the moisture that does escape from the food evaporates quickly; otherwise the steam will keep the food from browning properly.

Tender meats are ideally suited for roasting because dry cooking is not sufficient to break down the fibers in tougher cuts. Examples like tenderloin, prime rib or top round should be roasted, while chuck is best cooked with moist heat (see Braising). Fish and fowl are ideal for roasting.

When roasting vegetables it is important to have a large pan so that they will and not touch each other. I try to leave at least 1/4 of the bottom of the pan exposed and stir the vegetables often.


 

Pot Roast



Servings = 6 | Serving size =6 ounces beef with potatoes and veggies

Cooking Time = 240 Minutes

This recipe can be multiplied by 2, 3.

This recipe does make great leftovers. There will be two ounces beef left over after the five servings - just enough for a sandwich for lunch! Save a little gravy to go on it.

2 tsp olive oil
2 lbs bottom round (trimmed of excess fat)
1 cup water
2 bay leaves
1 Tbsp dried sage
1 tsp salt
fresh ground black pepper (to taste)
2 medium onions (cut into wedges)
2 lbs small red potatoes (cut into large chunks)
1 lb carrots (peeled and thickly sliced)

Preheat the oven to 225F.

Place the oil in a dutch oven or medium stock pot over medium high heat. When the oil is hot, add the bottom round to the pot.

Sear the meat on each side for about 2 minutes per side.

Add the water and remove from heat. Add the bay leaves, sage, salt, pepper and onion and stir.

Cover the pot and place in the oven. Let roast for 3 hours.

Remove the pan from the oven (be careful when taking the lid off).

Remove about half of the onions and liquid and place in a blender or food processor.

Puree until smooth and set aside.

Add the potatoes and carrots to the pot. Return the pot to the oven for another 60 90 minutes.

Remove the roast from the oven and place the roast on a plate.

Add the pureed onions to the pot and stir well to thicken the gravy.

Serve beef, potatoes and veggies topped with gravy.

Nutrition Facts

Serving size = 6 ounces beef with potatoes and veggies

Servings = 6

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Amount Per Serving

Calories 381 Calories from Fat 93
  % Daily Value
Total Fat 10g 13%
    Saturated Fat 3g 12%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 92mg 32%
Sodium 544mg 24%
Total Carbohydrates 34g 15%
    Dietary Fiber 6g 22%
    Sugars 7g  
Protein 37g  
Vitamin A 243% Vitamin C 34%
Calcium 5% Iron 27%
Vitamin K 21 mcg Potassium 1510 mg
Magnesium 83 mg