| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats |
Italian |
Cyberealm, Meats |
8 |
Servings |
INGREDIENTS
| 3 |
lb |
Beef chuck pot roast, cut |
|
|
2 inches thick |
| 1 |
tb |
Worcestershire Sauce |
| 1 |
ts |
Instant beef bouillon- granules |
| 1/2 |
ts |
Sugar |
| 1/2 |
ts |
Dried oregano, crushed |
| 1 |
|
Garlic clove, minced |
| 3 |
md |
Potatoes, peeled and cut- into 1-inch cubes |
| 3 |
md |
Carrots, cut into julienne- strips |
| 3 |
|
Celery stalks, cut into 2- inch pieces |
| 2 |
md |
Onions, quartered |
| 8 |
oz |
Can of Tomato Sauce |
| 1/4 |
c |
Flour |
| 4 |
oz |
Can of Mushrooms, drained |
|
|
Nutritional Analysis |
INSTRUCTIONS
1. Trim excess fat from pot roast. In a 3-quart casserole stir
together Worchestershire sauce, beef bouillon granules, sugar,
oregano, garlic, 1/2 cup water, 1/2 teaspoon salt, and 1/4 teaspoon
pepper.
2. Add pot roast to mixture in casserole. Cook, covered, on 100%
power (high) about 5 minutes or till the liquid is boiling. Cook
covered, on 50% power (medium) for 35 minutes more.
3. Turn pot roast over. Add potatoes, carrots, celery, and onions.
Cook meat and vegetables, covered, on medium for 25 to 40 minutes or
till meat and vegetables are tender, spooning liquid over the meat and
vegetables once or twice during cooking.
4. Transfer meat and vegetables to a serving platter, reserving the
liquid in the casserole.
5. For gravy, skim fat from the reserved liquid. Stir together tomato
sauce and flour. Stir tomato mixture and mushroom into the liquid in
the casserole. Cook uncovered, on high for 5 to 10 minutes or till
thickened and bubbly, stirring each minute till the mixture starts to
thicken, then stirring every 30 seconds. Cook, uncovered, on high
for 30 seconds more.
6. Serve gravy with meat and vegetables.
Makes 8 servings
Source: Better Homes and Gardens Microwave Cooking Card Library
Typed for you by Lois Flack, CYBEREALM BBS, Watertown, NY.
Calories.................249 Protein..................30 g
Carbohydrates.............18 g Fat.......................6 g
Sodium...................491 mg Potassium...............720 mg
Protein.....(% U.S. RDA)..45 Vitamin A.(% U.S. RDA)..158 Vitamin
C...(% U.S. RDA)..18 Thiamine..(% U.S. RDA)...10 Riboflavin..(%
U.S. RDA)..16 Niacin....(% U.S. RDA)...28 Calcium.....(% U.S.
RDA)...5 Iron......(% U.S. RDA)...33
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmcyber3.zip
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