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
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
- Heat olive oil in Dutch oven or deep saucepan over medium-high heat; brown roast on both sides. Remove pan from heat.
- Sprinkle roast with cinnamon, if using. Put carrots, celery, onion, beans, potato, and garlic around roast; pour vegetable juice over all.
- 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.
- 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