Meals Matter

Autumn Pot Roast

Contributed By: alskx3
Light & Tasty October/November 2004

Ingredients

1 Boneless beef rump roast (about 3 pounds), tied

1/4 teaspoon Salt

1/4 teaspoon Pepper

2 teaspoons Canola oil

3/4 cup Fresh or frozen cranberries

1/2 cup Water

1/4 cup Sugar

1 cup Reduced-sodium beef broth

1/3 cup Prepared horseradish, drained

1 Cinnamon stick (3 inches)

3 Whole cloves

16 Pearl onions

2 Medium sweet potatoes (about 1 1/2 pounds), peeled and cut into 3/4 inch cubes

16 Baby carrots

4 teaspoons Cornstarch

2 tablespoons Cold water

Preparation

Sprinkle meat with salt and pepper. In a Dutch oven, brown meat in oil. Drain and remove from the heat. In a large saucepan, combine the cranberries, water and sugar. Cook and stir over medium heat until cranberries pop and liqued is slightly thickened, about 8 minutes. Remove from heat.

Add the broth and horseradish; pour over meat. Place cinnamon stick and cloves in a double thickness cheesecloth; bring up corners of cloth and tie with kitchen string to form a bag. Add to Dutch oven.

Cover and bake at 325 for 2 hours. Meanwhile, in a large saucepan, bring 6 cups water to a boil. Add pearl onions; boil for 3 minutes. Drain and rinse in cold water; peel and set aside. Add sweet potatoes to Dutch oven. Cover and cook 30-40 minutes more or until vegetables and meat are tender. Remove meat and vegetables; keep warm. Discard spice bag.

Cool pan juices for 10 minutes; transfer to a blender. Cover and process until smooth; return to pan. Combine cornstarch and cold water until smooth. Gradually whisk into pan juices. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Serve with meat and vegetables.

Cook's Notes

One serving=3 ounces cooked beef with 3/4 cup vegetables and 3 tablespoons gravy. Diabetic exchange: 3 lean meat, 1 /2 starch, 1 vegetable

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Recipe Details

Total Preparation Time: 15 to 30 minutes
Ingredients: Beef
Actual Cooking Time: More than 2 hours
Number of Servings: 8
Origin: American
Special Features: Make Ahead
Meal Type: Entree

Nutrient Information

Calories: 328
Total Fat: 9
Saturated Fat: 3
Carbohydrates: 31
Protein: 29
Sodium: 235
Fiber: 4