North Woods Hearty Pot Roast
Good, old-fashioned comfort food, a classic family meal perfect for chilly days and Sunday suppers.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.
1 beef shoulder roast, boneless (2 to 2 1/2 pounds)
1 tablespoon vegetable oil
1/2 teaspoon salt
1 pound small red-skinned potatoes, cut in half, or into quarters if large
4 medium carrots, cut into 2 1/2 x 1/2-inch pieces
2 medium parsnips, cut into 2 1/2 x 1/2-inch pieces
1 small leek (white and pale green parts only), cut in half lengthwise then crosswise into 1 1/2-inch pieces
1 cup beef broth
4 tablespoons water
2 tablespoons cornstarch
2 teaspoons seasoned pepper blend or garlic-pepper seasoning
1 tablespoon minced garlic
- Combine seasoning ingredients; press evenly onto all surfaces beef roast. Heat oil in stockpot over medium heat until hot. Brown roast on all sides. Pour off drippings and season beef with salt.
- Add broth to stockpot; bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables; continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender.
- Remove roast and vegetables; keep warm. Strain cooking liquid; skim fat, if necessary. Measure 2 cups cooking liquid (Add beef broth or water to cooking liquid to yield 2 cups, if necessary.); return to stockpot. Combine water and cornstarch; stir into cooking liquid. Bring to boil, stirring constantly; cook and stir 1 to 2 minutes or until mixture is thickened.
- Carve roast into thin slices. Season with salt, as desired. Serve with vegetables and gravy.
Makes 6 servings.
Nutritional Information Per Serving (1/6 of recipe): 289 calories; 9 g fat (2 g saturated fat; 3 g monounsaturated fat); 60 mg cholesterol; 425 mg sodium; 29 g carbohydrate; 4.6 g fiber; 25 g protein; 4.9 mg niacin; 0.5 mg vitamin B6; 2.6 mcg vitamin B12; 3.9 mg iron; 27.3 mcg selenium; 6.0 mg zinc; 18.9 mg choline.
Recipe and photograph courtesy of The Beef Checkoff.