Lean and Savory Sauced Pot Roast
From Dr. Jonny: As a kid, I really liked pot roast even though I had no idea what it actually was. Most pot roast recipes call for “beef chuck,” which is basically mystery meat—not to mention extremely fatty. A simple upgrade makes this comfort food healthier: Just choose bottom round, a leaner cut of meat that will give you all the flavor of the original with fewer calories. It’ll still cook up nice and tender because Chef Jeannette prepares it in a slow cooker and smothers it in a juicy, flavorful tomato sauce, eliminating the need for high-cal gravy. Leaving the skins on the potatoes adds fiber and vitamins, and using a slow cooker saves calories because you don’t need extra “browning” fat. Note: If you really want to make this a healthy dish, choose grassfed beef!
- 1 large onion, coarsely chopped
- 4 medium carrots, peeled and sliced into 1⁄4-inch (6-mm) rounds (or use a 1-pound, or 455-g, bag of mini-baby carrots to save time)
- 2 stalks celery, sliced
- 3⁄4 pound (340 g) baby new potatoes, halved or quartered if large, unpeeled
- 1 can (14.5 ounces, or 410 g) diced tomatoes in sauce, undrained
- 2 tablespoons (32 g) tomato paste
- 3 tablespoons (45 ml) red wine vinegar
- 4 cloves garlic, crushed and chopped
- 1 tablespoon (15 g) Dijon mustard
- 1 teaspoon Sucanat, sugar, or Xylitol
- 1⁄2 teaspoon each salt and fresh-ground black pepper
- 1⁄2 teaspoon dried rosemary, crumbled
- 1⁄4 teaspoon cumin
- 1⁄4 teaspoon turmeric
- 1⁄8 teaspoon cayenne pepper
- Pinch of allspice
- 2 to 21⁄2 pounds (905 to 1135 g) boneless bottom round roast
Scatter the onion evenly in the bottom of a large slow cooker. Add the carrots, celery, and potatoes. In a medium bowl, mix together the tomatoes, tomato paste, vinegar, garlic, mustard, Sucanat, salt, pepper, rosemary, cumin, turmeric, cayenne, and allspice until well combined. Place the roast over the vegetables and carefully pour the tomato sauce over all. Cook on low for 6 to 8 hours, or until the meat is tender and cooked through.
Yield: 6 to 7 servings
Per serving: 382.6 calories; 14.7 g fat (34% calories from fat); 36.4 g protein; 24.5 g carbohydrate; 5.3 g dietary fiber; 108.6 mg cholesterol; 344.4 mg sodium
From Chef Jeannette: Even Healthier: for a unique flavor twist with more fiber and vitamin A and less starch, substitute a large sweet potato or half a medium butternut squash for the white potatoes. Peel and dice into 3⁄4-inch (1.9-cm) chunks.