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INGREDIENTS
| 3-4 lb |
|
1.5-2 kg |
|
Blade or Cross Rib Pot Roast |
| 1 cup |
|
250 mL |
|
beef stock |
| 1 |
|
1 |
|
can (14 oz/ 398 mL) Italian stewed tomatoes |
| 1/4 tsp |
|
1 mL |
|
cayenne |
| 1 |
|
1 |
|
bay leaf |
| 1 tbsp |
|
15 mL |
|
Worcestershire sauce |
| 3/4 cup |
|
175 mL |
|
EACH chopped onions and celery |
| 1 |
|
1 |
|
EACH red and green pepper, chopped |
| 6 |
|
6 |
|
carrots, cut into chunks |
| 6 |
|
6 |
|
potatoes |
| 1 cup |
|
250 mL |
|
EACH frozen corn and okra (optional) |
PREPARATION TIME: 30 minutes
COOKING TIME: 3 hours
DIRECTIONS
In large, lightly oiled pot, brown roast on all sides. Reduce heat and add remaining ingredients (except corn and okra). Simmer covered on stove or in 325°F (160°C) oven for 2-1/2 hours. Season with salt to taste. Add corn and okra and cook covered for another 15 minutes. Remove roast and vegetables; discard bay leaf. Thicken juice left in pot with a paste made from 2 tbsp (30 mL) each of flour and water. Slice roast and serve with vegetables and sauce.
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NUMBER OF SERVINGS: 12 - 15 SERVINGS
NUTRITION INFORMATION PER SERVING
| 222 Calories |
|
9.6 g Fat |
| 17 g Protein |
|
17 g Carbohydrates |
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