Cumin-Crusted Pot Roast with Sweet Potatoes and Parsnips

recipe
Browning the pot roast before it braises maximizes the flavors in the dish by creating a caramelized crust on the meat.

Yield:

8 servings (serving size: 3 ounces roast, about 1 cup vegetable mixture, and about 1/3 cup cooking liquid)

Recipe from

Cooking Light

Nutritional 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

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

Preparation

Preheat oven to 350°.

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.

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.

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.

Maureen Callahan,

Cooking Light

September 2007
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