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| | | | This recipe is an excellent source of protein, niacin, vitamin B12, selenium and zinc; and a good source of vitamin B6 and iron. | |  |
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Mediterranean Braised Beef
2-1/2 to 3-1/4 hours
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Ingredients: |
| 1 |
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boneless beef chuck shoulder pot roast (2-1/2 to 3 pounds) |
| 1/4 |
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cup all-purpose flour |
| 2 |
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tablespoons olive oil |
| 1/4 |
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cup balsamic vinegar |
| 2 |
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small onions, halved, sliced |
| 4 |
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medium shallots, sliced |
| 1/4 |
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cup chopped pitted dates |
| 1/2 |
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teaspoon salt |
| 1/4 to 1/2 |
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teaspoon pepper |
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Instructions: |
| 1. |
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Heat oven to 325°F. Lightly coat beef pot roast with flour. Heat oil in Dutch oven over medium heat until hot. Brown pot roast; remove. |
| 2. |
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Add 1-1/2 cups water and vinegar to Dutch oven; cook and stir until brown bits attached to pan are dissolved. Return pot roast. Add onions, shallots, dates, salt and pepper; bring to a boil. Cover tightly and cook in 325°F oven 2 to 2-1/2 hours or until pot roast is fork-tender. Remove pot roast; keep warm. |
| 3. |
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Cook liquid and vegetables over medium-high heat to desired consistency. Carve pot roast. Serve with sauce. |
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| Makes 6 to 8 servings. |
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| | | | | Nutrition information per serving (1/6 of recipe): 290 calories; 12 g fat (3 g saturated fat; 7 g monounsaturated fat); 75 mg cholesterol; 275 mg sodium; 16 g carbohydrate; 1.2 g fiber; 29 g protein; 4.1 mg niacin; 0.4 mg vitamin B6; 3.2 mcg vitamin B12; 3.8 mg iron; 34.2 mcg selenium; 6.9 mg zinc.
Nutrition information per serving (1/8 of recipe): 217 calories; 9 g fat (2 g saturated fat; 5 g monounsaturated fat); 57 mg cholesterol; 206 mg sodium; 12 g carbohydrate; 0.9 g fiber; 22 g protein; 3.1 mg niacin; 0.3 mg vitamin B6; 2.4 mcg vitamin B12; 2.9 mg iron; 25.6 mcg selenium; 5.2 mg zinc |
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