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| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc. | |  |
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Yankee Pot Roast
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Ingredients: |
| 1 |
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Boneless beef chuck pot roast (arm, shoulder or blade), about 2-1/2 pounds |
| 1/3 |
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cup all-purpose flour |
| 3/4 |
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teaspoon salt |
| 3/4 |
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teaspoon pepper |
| 1 |
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tablespoon vegetable oil |
| 1 |
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can (14 to 14-1/2 ounces) beef broth |
| 1/2 |
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cup dry red wine |
| 1-1/2 |
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teaspoons dried thyme leaves, crushed |
| 2 |
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packages (16 ounces each) frozen stew vegetable stew mixture (such as potatoes, carrots, celery and onion) |
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Instructions: |
| 1. |
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Combine flour, salt and pepper. Lightly coat beef in 2 tablespoons of the flour mixture. Heat oil in large stockpot over medium heat until hot. Place beef pot roast in stockpot; brown evenly. Pour off drippings. |
| 2. |
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Combine beef broth, red wine, thyme and remaining flour mixture; add to stockpot and bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables to stock pot; continue simmering 30 to 45 minutes or until pot roast and vegetables are fork-tender. |
| 3. |
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Remove pot roast and vegetables; keep warm. Skim fat from cooking liquid, if necessary. |
| 4. |
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Carve pot roast into thin slices. Serve with vegetables and gravy. |
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| Makes 6 servings. |
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| | | | | Nutrition information per serving: 363 calories; 10 g fat (3 g saturated fat; 3 g monounsaturated fat); 71 mg cholesterol; 735 mg sodium; 25 g carbohydrate; 1.3 g fiber; 39 g protein; 8.1 mg niacin; 0.4 mg vitamin B6; 2.6 mcg vitamin B12; 3.6 mg iron; 40.1 mcg selenium; 8.5 mg zinc. |
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