| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats |
Dutch |
|
1 |
servings |
INGREDIENTS
| 1 |
|
3-lb boneless beef roast; trimmed |
|
|
Nonstick cooking spray |
| 1 3/4 |
c |
Beef stock |
| 2 |
|
Onions; cut into wedges |
| 2 |
|
Cloves garlic; minced |
| 1 1/2 |
ts |
Dried basil; crushed |
| 1 |
|
Bay leaf |
| 2 |
|
Potatoes; cut into 2 inch pieces |
| 1 |
lb |
Baby carrots; trimmed |
| 1 |
lb |
Turnips; peeled and chopped |
INSTRUCTIONS
Prep: 15 min, Cook: 3:00.
Found these on .. http://www.mymenus.com/cgi-bin/webfilter?001vggd2
Recipes are listed by potassium %. Below are just a sample, lots more
on their website..
Heat a 4-quart Dutch oven which has been sprayed with nonstick spray
over medium high heat. Cook roast 3 minutes per side or until
browned. Drain and discard excess fat. Combine next 5 ingredients and
salt and pepper to taste in a small mixing bowl. Pour over roast.
Bring to a boil and reduce heat to very low. Cover and barely simmer
2 hours. Add potatoes, carrots, and turnips to Dutch oven. Cover and
simmer 45 minutes, or until meat and vegetables are tender, adding
additional stock or water if necessary. Discard bay leaf.
This recipe serves 4 people. Because this recipe is for a particular
size pan, it adjusts the number of servings only in multiples of 4.
Per serving: calories 644, fat 17.9g, 26% calories from fat,
cholesterol 183mg, protein 82.0g, carbohydrates 35.1g, fiber 7.2g,
sodium 629mg. Potassium 1966mg 56%
Posted to EAT-LF Digest by Carol A Gonzalez <caarol@juno.com> on Jan
23, 1999, converted by MM_Buster v2.0l.
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