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Old 10-17-2002, 02:59 PM   #1
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Join Date: Jun 2002
Location: Montana, USA
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Bavarian Pot Roast..Microwave...Low Fat + Exchanges

Light & Tasty Magazine - 2002
Serves: 12..... Microwave

1 boneless beef top round roast (about 4 lbs.), halved
1-1/2 c. apple juice
1 can (8 oz.) tomato sauce
1 small onion, chopped
2 T. white vinegar
1/2 tsp. salt
3/4 tsp. ground ginger... OR... 1 T. minced fresh gingerroot
2 to 3 tsp. ground cinnamon
1/4 c. cornstarch
1/2 c. water

In a Dutch oven coated with nonstick cooking spray, brown roast on all sides over medium-high heat; drain. Transfer to a 5-qt. slow cooker. In a bowl, combine the next 7 ingredients; pour over roast. Cover and cook on high for 5-7 hours. In a small bowl, combine cornstarch and water until smooth; stir into cooking juices until well combined. Cover and cook 1 hour longer or until meat is tender and gravy begins to thicken.

One serving (4 oz. cooked beef with 1/2-cup gravy) equals: 230 calories…7 gm fat (2 gm saturated)…96 mg cholesterol…261 mg sodium…8 gm carbohydrate…1 gm fiber…32 gm protein ++++ Exchanges: 4 lean meat…1/2 fruit

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