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INGREDIENTS
| 1/2 cup |
|
125 mL |
|
barbecue sauce |
| 1/4 cup |
|
50 mL |
|
EACH red wine, Worcestershire sauce and steak sauce |
| 2 tbsp |
|
30 mL |
|
ketchup |
| 3 lb |
|
1.5 kg |
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Boneless Beef Pot Roast (e.g. Cross Rib, Blade or Top Blade) |
| 1 |
|
1 |
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medium onion, halved lengthwise |
| 3 |
|
3 |
|
garlic cloves, minced |
| 1 tbsp |
|
15 mL |
|
cornstarch |
PREPARATION TIME: 5 minutes
COOKING TIME: 2 1/2 to 3 hours
MARINATING TIME: 12-24 hours
DIRECTIONS
1. Combine barbecue sauce, red wine, Worcestershire sauce, steak sauce and ketchup in large sealable freezer bag. Pierce beef all over with fork and add to bag; seal and refrigerate for 12 to 24 hours.
2. Place roast on double layer of heavy-duty foil that has been sprayed with cooking spray, reserving marinade. Cut onion halves lengthwise into wedges; scatter onion and garlic over roast. Cover roast with second double layer of foil; seal edges tightly. Preheat barbecue to 350°F (180°C). Turn one burner off; place roast on grill over turned-off burner. Cook for 2-1/2 to 3 hours in closed barbecue. Remove to baking tray.
3. Remove roast from foil and keep warm. Pour cooking juices and onion mixture into medium saucepan; add reserved marinade and bring to boil. Mix cornstarch into 1 tbsp (15 mL) cold water; gradually stir into boiling sauce and cook, stirring, until thickened. Serve drizzled over slices of beef.
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NUMBER OF SERVINGS: 12 SERVINGS
NUTRITION INFORMATION PER SERVING
| 197 Calories |
|
8 g Fat |
| 28 g Protein |
|
5 g Carbohydrates |
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A good source of Iron (20 % RDI)
and an excellent source of Zinc (68 % RDI)
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TIP
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This method works for Simmering Steaks too, but cook them for only about an hour.
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