Makes 6 servings
Preparation time: 15 minutes
Cook time: 3 hours minimum
| 2 |
beef, top round roast |
| 1/2 tsp. |
salt |
| 1/4 tsp. |
ground pepper |
| 2 |
cloves garlic, minced |
| 3/4 c. |
BBQ sauce |
| 1/3 c. |
water |
| 2 Tbsp. |
molasses |
| 1 tsp. |
dry mustard |
| 1 lb. |
baby carrots |
| 1 lb. |
red potatoes, quartered |
| 2 |
large onions, quartered |
- Coat roasting pan with nonstick cooking spray.
- Season meat with salt and pepper and brown all sides, approximately two minutes a side. Set meat aside.
- Add BBQ sauce, water, garlic, seasonings and molasses to pan, bring to boil.
- Add beef, reduce heat, cook over low heat 2 hours.
- Add carrots, onions and potatoes. Cook 45 minutes to one hour or until meat is fork tender.
- Serve with a green salad.
Per serving:
Per serving: 426 calories, 38g protein, 48g carbohydrate, 9g fat, 3g saturated fat, 76mg cholesterol, 3g fiber, 609mg sodium.
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The seasoned cook knows that to achieve fork-tender texture, the meat should be simmered as long as possible. In fact, don't be afraid to let it simmer for the afternoon before adding the vegetables. In addition to the aroma, it is that tender texture that you're after. This recipe makes its own wonderful gravy.
Leftover roast can be shredded and added to romaine lettuce, assorted raw vegetables, 4 oz. feta cheese and a 4 oz. can of black olives for a delicious Greek salad.
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