Pot Roast with Vegetables

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Made with iron-rich beef combined with vitamin C-rich tomato-based vegetable juice, this is an easy all-in-one dish to make to help boost iron levels. To add even more vitamin C to the meal, serve with a salad of greens, chopped red peppers, and fresh lemon juice-and-olive oil dressing. Have a cup of strawberries or an orange for dessert.

Reprinted from Healthier Holidays Going Against the Grain, by Melissa Diane Smith

  • 8Servings

Ingredients

  • 1½ Tbs. organic extra virgin olive oil

  • 1-1½-lb. organic chuck roast (as thin as possible)

  • ¼ tsp. ground cinnamon (optional, for slightly richer flavor)

  • 3 carrots, peeled and chopped into 2-inch chunks

  • 2 celery stalks, cut into 2-inch chunks

  • 1 medium onion, quartered

  • ½ lb. fresh green beans, snapped into 2-inch-long pieces

  • 1 medium red-skin potato, quartered

  • 5 cloves whole peeled garlic

  • 1½ cups vegetable juice

  • 1½ tsp. chopped fresh parsley leaves

Preparation

  1. Heat olive oil in Dutch oven or deep saucepan over medium-high heat; brown roast on both sides. Remove pan from heat.
  2. Sprinkle roast with cinnamon, if using. Put carrots, celery, onion, beans, potato, and garlic around roast; pour vegetable juice over all.
  3. Put pan back on stove; turn heat to medium-high. When liquid starts to bubble, cover, turn heat to low, and simmer 1 to 1-1/2 hours, until roast and vegetables are tender, checking every 20 minutes to see that there is enough liquid and that roast isn't sticking to bottom of pan. Add 1/4 cup more vegetable juice or water, if dish seems too dry. Season with salt and pepper to taste; sprinkle parsley atop each serving.

Nutrition Information

  • Serving Size: 1
  • Calories: 287
  • Carbohydrate Content: 12 g
  • Cholesterol Content: 56 mg
  • Fat Content: 18 g
  • Fiber Content: 3 g
  • Protein Content: 18 g
  • Saturated Fat Content: 7 g
  • Sodium Content: 171 mg
  • Sugar Content: 4 g
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