Pot Roast with Savory Vegetable Gravy
(makes 8 servings)
| 1 | 4-pound (1.9 kg) rump roast |
| 2 | large onions, 1 pound (480 g) total, sliced |
| 2 | bay leaves, broken in half |
| 1 | teaspoon (5 ml) crushed dried thyme |
| 1 | carrot, 2 ounces (60 g), peeled and sliced |
| 1 | rib of celery, 2 ounces (60 g), chopped |
| 3 | cups (720 ml) fat-free low-sodium beef broth |
- Preheat oven to 325°F (160°C). Lightly spray an oven-proof covered roasting pan with cooking spray. Brown the roast on all sides over medium-high heat.
- Surround the roast with the onion and garlic. Add the whole clove, bay leaves, thyme, carrot, celery, and beef broth. Bring to a simmer on top of the stove. Cover and place pan in the oven. Roast until the beef is fork tender, about 3 1/2 hours.
- Remove the roast and let stand on a carving board, covered with a sheet of aluminum foil for 15 minutes before slicing.
- Transfer the vegetables and pan juices to a large strainer; discard the clove and bay leaves. Using the back of a large spoon, force the vegetables through the strainer to thicken the pan juices to make a gravy. Remember to incorporate the brown caramel colored bits around the sides of the roaster. Remove and discard any visible fat. Place the gravy in a saucepan and heat, stirring until thickened and smooth. Season to taste with pepper.
- To serve, slice the pot roast into thin slices against the grain and nap with the gravy.
| Per 4-ounce serving plus 2 tablespoons gravy: | 242 calories (22% calories from fat), 42 g protein, 6 g total fat (2.5 g saturated fat), 3 g carbohydrate, 1 g dietary fiber, 102 mg cholesterol, 63 mg sodium |
| Exchanges: | 4 lean meat |
tip: The Vegetable Gravy is wonderful when used later to make hot beef sandwiches with any leftover beef slices.
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