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| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc, and a good source of fiber. | |  |
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Lemon-Herb Beef Pot Roast
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Ingredients: |
| 1 |
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boneless beef chuck pot roast (3 to 3-1/2 pounds) |
| 1 |
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tablespoon olive oil |
| 2 |
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cups baby carrots |
| 1 |
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pound small red-skinned potatoes, halved |
| 1 |
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medium onion, cut into 6 wedges |
| 2 |
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tablespoons cornstarch dissolved in 2 tablespoons water |
| 1/2 |
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teaspoon dried basil |
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Seasoning: |
| 2 |
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teaspoons lemon pepper |
| 2 |
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cloves garlic, minced |
| 1 |
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teaspoon dried basil |
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Instructions: |
| 1. |
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Combine seasoning ingredients; press onto beef pot roast. Heat oil in Dutch oven over medium heat until hot. Brown pot roast. Pour off drippings. |
| 2. |
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Add 1 cup water; bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables; continue cooking, covered, 30 to 45 minutes or until pot roast and vegetables are fork-tender. Remove pot roast and vegetables; keep warm. |
| 3. |
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Skim fat from cooking liquid. Stir in cornstarch mixture and 1/2 teaspoon basil. Cook and stir 1 minute or until thickened and bubbly. Carve pot roast. Serve with vegetables and sauce. |
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| Makes 6 servings. |
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| | | | | Nutrition information per serving: 335 calories; 11 g fat (3 g saturated fat; 6 g monounsaturated fat); 90 mg cholesterol; 278 mg sodium; 21 g carbohydrate; 3.1 g fiber; 36 g protein; 5.7 mg niacin; 0.6 mg vitamin B6; 3.8 mcg vitamin B12; 4.9 mg iron; 38.9 mcg selenium; 8.5 mg zinc. |
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