DILL POT ROAST

Dilled Pot Roast

Prep Time: 20 mins

Cook Time: 5 h

Total Time: 5 h 20 mins

Ingredients

• 2 1/2 pounds beef, boneless chuck pot roast
• 1 tablespoon oil, cooking
• 1/2 cup(s) water
• 1 tablespoon dill, or 1 teaspoon dried dill
• 1/2 teaspoon pepper, black ground
• 1/4 teaspoon salt
• 1/2 cup(s) yogurt, low-fat plain
• 2 tablespoon flour, all-purpose
• 4 cup(s) noodles, hot cooked

Recipe Tip:

Cook 5 to 6 hours (high), or 10 to 12 hours (low).

Preparation

1. If necessary, cut roast to fit into a 3 1/2- or 4-quart slow cooker. In a large skillet, brown roast on all sides in hot oil. Transfer roast to slow cooker; add the water to slow cooker. Sprinkle roast with 2 teaspoons of the fresh dill or 3/4 teaspoon of the dried dill, the pepper, and salt.

2. Cover and cook on low-heat setting for 10 to 12 hours or on high-heat setting for 5 to 6 hours. Transfer roast to a serving platter, reserving juices; cover roast and keep warm. Pour cooking juices into a glass measuring cup; skim off fat. Measure 1 cup of the reserved juices.

3. For sauce, in a small saucepan, stir together yogurt and flour until combined. Stir in the 1 cup reserved cooking juices and remaining 1 teaspoon fresh dill or 1/4 teaspoon dried dill. Cook and stir over low to medium heat until thickened and bubbly. Cook and stir for 1 minute more. Serve sauce with meat and noodles.

Nutritional Info (Per serving):

Calories: 313, 

Saturated Fat: 2g, 

Sodium: 185mg, 

Dietary Fiber: 1g, 

Total Fat: 8g, 

Carbs: 22g, 

Sugars: 2g, 

Cholesterol: 111mg, 

Protein: 35g 

Exchanges: 

Starch: 1.5, 

Lean Meat: 4.5, 

Fat: 1

Carb Choices: 1.5

BEEF ROAST

Beef Roast
Lean and versatile, this recipe is the little black dress of your healthy recipe arsenal. Cook this roast on a Sunday and enjoy it throughout the week. We used no salt, just pepper for a truly flavorful roast.


INGREDIENTS
1 2 1/2-pound top round beef roast
1 t cracked black pepper

DIRECTIONS
Remove meat from the refrigerator; allow to stand at room temperature for 20 minutes. Pat meat dry with paper towels to remove any moisture. Sprinkle and then rub the pepper over the meat. Preheat oven to 400 degrees. Place the meat into a heated saute pan that is oven proof. Sear the meat on all sides over moderate heat; place in oven. Reduce the oven temperature to 350 degrees. Roast for 50 minutes or until internal temperature reaches 125 degrees F. Remove meat from oven, cover loosely with foil and allow to stand for 10 minutes.

Number of Servings: 12

BEEF STEW

Beef Stew
 

1-1/2 pounds boneless beef chuck pot roast 1 pound butternut squash, peeled, seeded, and cut into 1-inch pieces (about 2-1/2 cups) 2 small onions, cut into wedges 2 cloves garlic, minced 1 14-ounce can reduced-sodium beef broth 1 8-ounce can tomato sauce 2 tablespoons Worcestershire sauce 1 teaspoon dry mustard 1/4 teaspoon ground black pepper 1/8 teaspoon ground allspice 2 tablespoons cold water 4 teaspoons cornstarch 1 9-ounce package frozen Italian green beans 1. Trim fat from meat. Cut meat into 1-inch pieces. Place meat in a 3-1/2- to 4-1/2-quart slow cooker. Add squash, onions, and garlic. Stir in beef broth, tomato sauce, Worcestershire sauce, dry mustard, pepper, and allspice. 2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. 3. If using low-heat setting, turn to high-heat setting. In a small bowl, combine cold water and cornstarch. Stir cornstarch mixture and green beans into mixture in slow cooker. Cover and cook about 15 minutes more or until thickened. Makes 6 (1-1/3 cup) servings. Nutrition Facts Per Serving: * Servings: 6 (1-1/3 cup) servings * Calories 206 * Total Fat (g) 4 * Saturated Fat (g) 1 * Monounsaturated Fat (g) 2 * Polyunsaturated Fat (g) 0 * Cholesterol (mg) 67 * Sodium (mg) 440 * Carbohydrate (g) 15 * Total Sugar (g) 5 * Fiber (g) 3 * Protein (g) 27 Diabetic Exchanges * Starch (d.e.) .5 * Vegetables (d.e.) 1.5 * Lean Meat (d.e.) 2.5

BEEF POT ROAST

Beef Pot Roast

Ingredients:
2 1/2 lb beef eye of round roast
1 can fat-free reduced-sodium beef broth, (14 oz)
2 garlic cloves
1 tsp herbs de Provence
= (or 1/4 tspn each of rosemary, thyme,
sage and savory)
4 small turnips, peeled, and
cut into wedges
10 oz fresh brussels sprouts, trimmed
8 oz baby carrots
4 oz pearl onions, skins removed
1 tbsp water
2 tsp cornstarch


Instructions:

Heat large nonstick skillet over medium-high heat. Place roast, fat-side down, in skillet.
Cook until evenly browned. Remove roast from skillet; place in Dutch oven.

Pour broth into Dutch oven; bring to a boil over high heat. Add garlic and herbs de
Provence. Cover and reduce heat; simmer 1 1/2 hours.

Add turnips, brussels sprouts, carrots and onions to Dutch oven. Cover; cook 25 to 30
minutes or until vegetables are tender. Remove meat and vegetables and arrange on
serving platter; cover with foil to keep warm.

Strain broth; return to Dutch oven. Stir water into cornstarch until smooth. Stir cornstarch
mixture into broth. Bring to a boil over medium-high heat; cook and stir 1 minute or until
thick and bubbly. Serve immediately with pot roast and vegetables. Garnish as desired.

Yields 8 servings.

Exchanges Per Serving: 4 Meat, 2 Vegetable.

Nutrition Facts: Calories 261; Calories from fat 30%; Total Fat 9g; Saturated Fat 3g; Protein
35g; Carbohydrates 11g; Cholesterol 79mg; Sodium 142mg; Dietary Fiber 2g.