Filus59602
Senior Cook
BAVARIAN POT ROAST
Light & Tasty Magazine - 2002
Exchanges
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
Light & Tasty Magazine - 2002
Exchanges
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
