Week #2 SUPER SLOW COOKER POT ROAST
The slow, moist simmering of a slow cooker can turn an extra lean cut of beef into a tender, flavorful entrée. So, armed with the mighty magic of a slow cooker, we can take the leanest roasts around (a lean chuck arm pot roast with no visible fat and a beef bottom round roast with no visible fat) and turn them into a tender and savory pot roast. What makes this pot roast “super” special is the high antioxidant and phytochemical-packed veggies cooked with the roast.
2 tablespoons unbleached white flour
4 tablespoons merlot (or other red wine), non-alcoholic beer, or water
2 medium onions, outer skin peeled and top trimmed off then each cut into 8 wedges
About 16 whole garlic cloves, peeled (about 1 bulb)
4 cups baby carrots (16 ounce bag) or 4 medium carrots, cut into three or four pieces each
1 chuck arm pot roast, beef chuck cross rib roast or beef bottom round roast, lean with no visible fat (about 2.5 pounds)
3/4 teaspoon freshly ground salt
1/2 teaspoon freshly ground pepper
2 tablespoons Worcestershire sauce
1/3 cup finely chopped fresh parsley
- In measuring cup, combine flour and red wine. Add to crock of slow cooler and stir in onions, garlic cloves, and carrots.
- Sprinkle the outside of roast with salt and pepper and set on top of carrot/onion mixture. Pour Worcestershire sauce over the top of the roast, Cover slow cooker, and cook on HIGH for 5 1/2 hours or on LOW for 9 hours.
- Spoon the juices from the bottom of the slow cooker over the vegetables and roast then sprinkle fresh parsley over the top and continue to cook 30 minutes on HIGH or 1 hour on LOW.
- Place roast on a serving plate and let sit 10 minutes. Place vegetables in a serving dish and pan juices in a gravy boat. Cut the roast against the grain into slices with your desired thickness and serve!
Yield: Makes 8 servings
WebMD Weight Loss Clinic members journal as: Per serving: 279 calories, 35 g protein, 15 g carbohydrate, 8 g fat, 3 g saturated fat, 77 mg cholesterol, 3 g fiber, 148 mg sodium (365 mg sodium with added salt). Calories from fat: 26 percent.