Calgary pot roast

Yield: 10 servings

Measure Ingredient
3½ pounds Boneless lean beef roast
1 teaspoon Dry mustard
½ teaspoon Salt
½ cup Chopped onion
7½ ounce Can tomato sauce
2 tablespoons Vinegar
½ teaspoon Thyme
¼ teaspoon Freshly ground pepper

Braising in tomato sauce guarantees tender, flavorful beef.

Trim all fat from roast. Rub dry mustard and salt into the surface of the meat. Place in a lightly greased, oven-proof dish. Top with onion. Combine tomato sauce, vinegar, thyme and pepper. Pour over roast and cover tightly. Bake at 325 F for 3 hours until meat is tender.

3 oz serving - 190 calories, 3 protein choices 2 grams carbohydrate, 23 grams protein, 10 grams fat

Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not tested by Elizabeth Rodier of Calgary, Alberta Nov 93

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