Clay Pot Roast


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Clay Pot RoastImage

Ingredients

  • 1 carrot
  • 1 tomato
  • 1 onion
  • 2 stalks celery
  • 2 1/4 pound Laura's Lean Beef Top Round (see Roasting Instructions for other cuts)
  • 2 clove garlic
  • Salt and pepper to taste
  • bay leaf
  • 1 cup of water or broth
Yield
Servings:
  • Prep Time: 15 Min
  • Cook Time: 135 Min
  • Total Time: 150 Min

Preparation

1. Soak clay pot in water for 10 minutes. While it is soaking, peel and slice carrot in rounds. 
2. Chop tomato, onion and celery in bite size pieces. 
3. Pat roast dry. Squeeze garlic (through a press) over roast, add salt and pepper to taste. 
4. Place in clay pot. Assemble vegetables around meat. Add bay leaf and 1 cup of water or broth.
5. For clay pot cooking, place in a cold oven, and turn to 400 degrees. A conventional dutch oven or roaster pan may be preheated.
6. A good rule of thumb for cooking is about 1 hour per pound. Try to avoid opening the pot frequently, as it allows moisture to escape. When done, the meat should be tender and almost falling apart.
7. Cool slightly and slice across the grain. Serve the broth and vegetables in a dish to spoon over meat.


Nutritional Analysis Per Serving

Cooking Tips: This recipe utilizes a Romertopf, which is an earthenware casserole dish. There are several brands on the market, available in cook stores or mail order catalogs. A heavy cast iron Dutch oven may also be used if it has a tight fitting lid. Also, a heavy roasting pan can be substituted if a tightly sealed "tent" of foil is used.

Nutritional Analysis Per Serving
Using Laura's Lean Top Round
CALORIES 171 (24% from fat); FAT 4.7g (sat 1.7g); PROTEIN 28.8g; CARB 4.4g; FIBER 1.1g; CHOL 62mg; IRON 17.2mg; SODIUM 69mg.

Diabetic Exchanges: 1 vegetable; 4 very lean meat

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