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INGREDIENTS
| 2 tbsp |
|
30 mL |
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EACH mixed whole peppercorns and Dijon mustard |
| 1 tsp |
|
5 mL |
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salt |
| 3 to 4 lb |
|
1.5 to 2 kg |
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Boneless Beef Pot Roast (e.g. Cross Rib, Blade or Top Blade) |
| 3 tbsp |
|
45 mL |
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vegetable oil |
| 10 oz |
|
284 g |
|
pkg pearl onions, peeled (about 50 onions) |
| 1-1/2 cups |
|
375 mL |
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beef stock |
| 1 cup |
|
250 mL |
|
red wine |
PREPARATION TIME: 15 minutes
COOKING TIME: 3 hours
DIRECTIONS
1. Crush 1 tbsp (15 mL) of the peppercorns using rolling pin or mortar and pestle; combine with mustard and 1/2 tsp (2 mL) salt. Pat beef dry; rub mustard mixture all over roast. In large deep Dutch oven, heat 2 tbsp (30 mL) of the oil over medium-high heat; brown beef all over, turning with tongs, for about 10 minutes. Remove and set aside. Reduce heat to medium. Add remaining oil to pan if necessary; cook pearl onions and remaining salt, stirring, for 4 minutes or until golden. Using slotted spoon, remove onions and set aside.
2. Add beef stock, red wine and remaining whole peppercorns; bring to boil, stirring and scraping up brown bits from bottom of pan. Return meat and any juices to pan. Cover and simmer over medium-low heat or in 325°F (160°C) oven, turning beef occasionally, for about 2 hours. Add pearl onions; cook until pearl onions and roast are fork-tender, about 1 hour.
3. Transfer roast to cutting board; tent with foil and let stand for 15 minutes before carving thinly across the grain. Skim fat from sauce and bring to boil over high heat; boil for about 12 minutes or until reduced to about 3 cups (750 mL). Serve with roast.
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NUMBER OF SERVINGS: 12 to 16 SERVINGS
NUTRITION INFORMATION PER SERVING
| 210 Calories |
|
15 g Fat |
| 17 g Protein |
|
2 g Carbohydrates |
|
A good source of Iron (16 % RDI)
and an excellent source of Zinc (40 % RDI)
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