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Cumin-Crusted Pot Roast with Sweet Potatoes and Parsnips

Yield 8 servings (serving size: 3 ounces roast, about 1 cup vegetable mixture, and about 1/3 cup cooking liquid)
Browning the pot roast before it braises maximizes the flavors in the dish by creating a caramelized crust on the meat.

Ingredients

  • 1 1/2 tablespoons instant minced onion
  • 1 tablespoon cumin seeds
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon freshly ground black pepper
  • 1 1/4 teaspoons salt, divided
  • 3 pounds boneless chuck roast, trimmed
  • Cooking spray
  • 4 small onions, each cut into 8 wedges
  • 4 garlic cloves, thinly sliced
  • 2 tablespoons balsamic vinegar
  • 1 (14-ounce) can fat-free, less-sodium beef broth
  • 1 (14.5-ounce) can diced tomatoes, drained
  • 3 cups (1/2-inch) cubed peeled sweet potatoes
  • 2 cups chopped peeled parsnips
  • 2 cups (1/2-inch) pieces green bell pepper
  • 1/3 cup chopped fresh parsley

Nutrition Information

  • calories 324
  • caloriesfromfat 33 %
  • fat 11.8 g
  • satfat 3.9 g
  • monofat 5.4 g
  • polyfat 0.5 g
  • protein 28.8 g
  • carbohydrate 25.3 g
  • fiber 5.2 g
  • cholesterol 82 mg
  • iron 5 mg
  • sodium 591 mg
  • calcium 70 mg

How to Make It

  1. Preheat oven to 350°.

  2. Combine first 5 ingredients in a spice or coffee grinder; process until finely ground. Stir in 1/2 teaspoon salt. Lightly coat roast with cooking spray; rub spice mixture over roast.

  3. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add roast to pan, and cook for 6 minutes, turning to brown on all sides. Remove roast from pan. Add onions to pan; sauté 3 minutes or until lightly browned. Add garlic, and sauté for 1 minute. Add balsamic vinegar, beef broth, and diced tomatoes; bring to a boil. Return roast to pan; cover. Bake at 350° for 2 hours, turning roast after 1 hour.

  4. Add potatoes, parsnips, and bell pepper to pan; cover and bake an additional 1 hour or until vegetables are tender. Remove roast from pan, and let stand for 15 minutes. Shred meat with 2 forks. Stir remaining 3/4 teaspoon salt and parsley into vegetable mixture. Serve roast with vegetable mixture and cooking liquid.