May 08- Pot Roast and Gravy
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | 34 |
| Glycemic Load | 5 |
| Calories | 325 |
| Protein | 29 |
| Animal Protein | 27 |
| Vegetable Protein | 2 |
| Carbohydrates | 15 grams |
| Dietary Fiber | 2 grams |
| Net Carbohydrate | 13 grams |
| Fat | 17 grams |
| Saturated Fat | 3 grams |
| Cholesterol | 72 mg |
| Sodium | 86 mg |
| Exchanges | 4 medium-lean meat, 1 fat, 1/2 starch, 1 vegetable |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Pot Roast and Gravy
Prep Time: 20 minutes
Cook Time: 2 hours and 15 minutes
Serves: 6
Serving Size: 4 ounces pot roast with 1 cup vegetables
Ingredients
- 2 TB. olive oil
- 1 (1 1/2-lb) beef chuck arm, blade, or seven chuck roast, trimmed of all fat
- 1/2 tsp. freshly ground black pepper
- 5 medium onions quartered
- 6 stalks celery, cut into 1/2 inch pieces, leaves removed
- 2 bay leaves
- 2 tsp. low-salt instant beef-flavor bouillon
- 1 1/2 cups boiling water and 1/2 cups cold water
- 2 TB. chopped garlic
- 8 medium carrots, cut into 1/2 inch pieces
- 3 TB. all-purpose flour
Preheat the oven to 325 degrees F. In a 5-quart Dutch oven or ovenproof skillit, heat oil over medium high heat, add beef and cook about 5 minutes on each side or until browned. Drain off exces fat. Sprinkle pepper on all sides of beef. Add 1 onion (in pieces), 1 stalk celery (in pieces) and bay leaves to beef. Dissolve bouillon in boiling water, reserving 3/4 cup. Pour remaining 3/4 cup bouillon around beef. Bring to a boil and cover. Bake for 1 hour. Add garlic, carrots, and remaining onions, and celery. Cover and bake additional 1 to 1 1/4 hours or until beef and vegetables are tender. To prepare gravy, place beef and vegetables on a warm platter, and cover loosley to keep warm. Remove and discard bay leaves. Transfer cooking liquid from the Dutch oven to a heat-proof measuring container and skim off fat. Add enough reserved bouillon to make 3 cups. Return liquid to the Dutch oven. In a small jar with a tight-fitting lid, combine cold water and flour, and shake well. Gradually stir flour mixture into liquid in the Dutch oven. Cook over medium heat, stirring constantly, until mixture boils and thickens. Serve gravy with beef and vegetables.
Palate Preview
An all-time classic pot roast with gravy included. This dish is just right, with very tender meat and simple seasonings of black pepper, garlic, onions, and bay leaf.
