Savory Pot Roast With Vegetables

Recipe Ingredients

3 lbs	1362g / 48oz	Boneless beef chuck roast - tied, and
		Trimmed of all fat
		Freshly-ground black pepper - to taste
		Olive oil cooking spray - as needed
3		Carrots - peeled, and (large)
		Cut into sticks abt 1" wide and 2" long
3		Celery ribs - cut 2" long pieces (large)
1		Yellow onion - peeled, and (large)
		Cut into 12 equal pieces
3		Garlic cloves - thinly sliced (large)
1 cup	237ml	Dry red wine
		= (or fat-free no-salt-added
		Canned beef broth)
1/3 cup	78ml	Low-sodium tomato paste
1 1/2 tablespoons	22ml	Dijon mustard
1/2 teaspoon	2.5ml	Crushed dried thyme
2 teaspoons	10ml	Bay leaves (large)
		Salt - (optional), to taste
1 1/2 tablespoons	22ml	Cornstarch - mixed with
2 tablespoons	30ml	Water

Recipe Instructions

Rinse roast and pat dry with paper towels. Sprinkle both sides with pepper.

Lightly coat a heavy skillet with cooking spray and place over medium-high heat. Add roast and sear until well browned on all sides, about 8 minutes total cooking time.

In a 4-quart or larger crockery slow-cooker, combine carrots, celery, onion, and garlic. Place browned roast on top of the vegetables.

In a large mixing cup, combine wine, tomato paste, Dijon mustard, thyme, and bay leaves. Pour over roast and vegetables. Cover and cook until roast is very tender when pierced with a fork, about 8 to 9 hours on Low or 4 to 5 hours on High.

When beef is done, transfer the roast to a heated serving platter.

If cooking on Low, turn the slow-cooker on High. Skim any fat from the surface of the sauce. Add salt (if using). Pour the blended cornstarch mixture into the cooker and cook, stirring often, until sauce is bubbling, 10 to 15 minutes.

Using a slotted spoon, remove vegetables from sauce and arrange around the roast. Transfer sauce to a gravy boat to pass alongside.

To serve, carve the beef against the grain into thin slices. Serve at once.

This recipe yields 6 servings with beef leftovers.

Exchanges Per Serving of 4 ounces beef plus 1/6 of vegetables and 3 tablespoons of sauce: 4 Lean Protein, 1 Carbohydrate (vegetable).

Nutrition Facts: 315 calories (26% calories from fat), 41 g protein, 10 g total fat (3.3 g saturated fat), 15 g carbohydrates, 3 g dietary fiber, 119 mg cholesterol, 220 mg sodium.

Source:
Diabetic Recipes at http://www.diabetic-recipes.com

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