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Joan's Crock Pot Beef
Source: Joan Heath, Category:
Dinner & Main Course, Heart-Smart
Ingredients:
- 4 lb round eye or boneless blade pot roast 2 kg
- 4 cloves garlic, minced 4
- 2 Tbsp low sodium steak spice 30 mL
- 3 Tbsp canola oil 45 mL
- 2 onions, sliced 2
- 2 1/2 cups sodium reduced beef stock 625 mL
- 1/3 cup all-purpose flour 75 mL
- 1/4 cup minced fresh parsley 60 mL
Instructions:
1. Pat roast dry. In large, shallow dish, combine garlic and steak spice; rub all over roast. In large Dutch oven, heat 2 Tbsp (30 mL) of canola oil over medium-high heat and brown roast all over, turning with wooden spoon, about 8 minutes. Transfer to plate; set aside. Drain off fat in pan.
2. Reduce heat to medium and heat remaining oil. Fry onions, stirring occasionally, until golden, about 4 minutes. Transfer onions to 24-cup (6L) slow cooker. Top with browned roast. Add beef stock to Dutch oven; bring to boil, stirring and scraping up brown bits. Pour over roast. Cover and cook on low until fork-tender, about 7 hours.
3. Remove pot roast; cover and keep warm. Skim fat from pan juices. Whisk flour with 1/2 cup (125 mL) water, then whisk into slow cooker. Cover and cook on high until thickened, about 15 minutes. Sprinkle with parsley and serve with roast.
Yield: 12 servings.
Serving Size: 4 oz serving.
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| Per Serving |
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| Calories |
310 |
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| Total fat |
10 |
g |
| Saturated Fat |
3 |
g |
| Cholesterol |
85 |
mg |
| Sodium |
160 |
mg |
| Carbohydrates |
6 |
g |
| Fibre |
0 |
g |
| Protein |
46 |
g |
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