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Cumin-Crusted Pot Roast with Sweet Potatoes and Parsnips

Cumin-Crusted Pot Roast with Sweet Potatoes and Parsnips

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

Cooking Light SEPTEMBER 2007

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

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.

Nutritional Information

Amount per serving
  • Calories: 324
  • Calories from fat: 33%
  • Fat: 11.8g
  • Saturated fat: 3.9g
  • Monounsaturated fat: 5.4g
  • Polyunsaturated fat: 0.5g
  • Protein: 28.8g
  • Carbohydrate: 25.3g
  • Fiber: 5.2g
  • Cholesterol: 82mg
  • Iron: 5mg
  • Sodium: 591mg
  • Calcium: 70mg
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Cumin-Crusted Pot Roast with Sweet Potatoes and Parsnips recipe

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