Yankee Pot Roast with Winter Vegetables

recipe
If you have a picky eater, try serving this with a slotted spoon to eliminate the liquid; then make sure to separate the meat from vegetables on the plate.

Yield:

8 servings (serving size: about 4 ounces beef and 1 cup vegetables)

Recipe from

Oxmoor House

Nutritional Information

Calories 410
Caloriesfromfat 0.0 %
Fat 14.3 g
Satfat 4.9 g
Monofat 7 g
Polyfat 0.9 g
Protein 38.6 g
Carbohydrate 31.2 g
Fiber 6.5 g
Cholesterol 99 mg
Iron 3.7 mg
Sodium 490 mg
Calcium 112 mg

Ingredients

2 1/2 cups (1 1/2-inch) cubed peeled rutabaga (about 1 pound)
2 1/2 cups (1 1/2-inch) cubed peeled parsnip (about 1 pound)
2 cups (1 1/2-inch) cubed peeled baking potato (about 1 pound)
1 1/2 cups (1 1/2-inch-thick) slices carrot (about 8 ounces)
1 teaspoon canola oil
1 (3-pound) sirloin tip roast, trimmed
Cooking spray
1 cup chopped onion
2 cups fat-free, lower-sodium beef broth
1 tablespoon whole-grain Dijon mustard
1 teaspoon salt
1 teaspoon dried thyme
1/2 teaspoon freshly ground black pepper
1/2 teaspoon dried sage
2 bay leaves
Fresh thyme sprigs (optional)

Preparation

1. Place first 4 ingredients in a 5-quart electric slow cooker; toss gently.

2. Heat oil in a large skillet over medium-high heat. Add beef to pan, browning on all sides (about 8 minutes). Place beef over vegetables in slow cooker. Coat skillet with cooking spray. Add onion to pan; sauté 5 minutes or until onion begins to brown. Stir in broth, scraping pan to loosen browned bits. Reduce heat; stir in mustard and next 5 ingredients. Pour broth mixture over beef and vegetables.

3. Cover and cook on LOW 8 hours or until beef and vegetables are very tender. Discard bay leaves. Garnish with thyme sprigs, if desired.

 

Young Chefs can:

Measure rutabaga, parsnip, carrot, and potato

Place rutabaga, parsnip, carrot, and potato in slow cooker

 

Older Chefs can:

Measure mustard, thyme, and sage

Help pour broth mixture into slow cooker

Note:

Bruce Weinstein and Mark Scarbrough,

Oxmoor House

August 2011
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