|
Ingredients:
|
1 |
boneless
beef chuck shoulder pot
roast (3 to 3-1/2
pounds) |
|
|
2 |
teaspoons
olive oil |
|
1-3/4 |
teaspoons
salt, divided |
|
3/4 |
teaspoon
pepper, divided |
|
1 |
cup
chopped onion |
|
2 |
teaspoons
chopped fresh thyme |
|
1 |
cup
ready-to-serve beef
broth |
|
3/4 |
cup apple
cider |
|
3 |
pounds
sweet potatoes, peeled,
cut crosswise into 1 to
1-1/2-inch pieces |
|
4 |
cloves
garlic, peeled |
|
2 |
tablespoons maple syrup |
|
1 |
teaspoon
minced fresh ginger |
|
2 |
tablespoons cornstarch
dissolved in 2
tablespoons brandy or
water |
Directions:
1.
Heat oil in
stockpot
over medium heat until hot.
Place beef pot roast in
stockpot;
brown evenly. Remove pot
roast; pour off drippings
and season with 1 teaspoon
salt and 1/2 teaspoon
pepper.
2.
Add onion and
thyme to stockpot; cook and
stir 3 to 5 minutes or until
onion is tender. Add broth
and cider; increase heat to
medium-high. Cook and stir 1
to 2 minutes or until
browned bits attached to
stockpot are dissolved.
Return pot roast to
stockpot; bring to a boil.
Reduce heat; cover tightly
and simmer 2-1/2 hours.
3.
Add sweet
potatoes and garlic to
stockpot;
continue simmering, covered,
30 minutes or until sweet
potatoes and pot roast are
fork-tender.
4.
Remove pot
roast; keep warm.
Remove sweet
potatoes and garlic with
slotted spoon to large bowl,
leaving cooking liquid in
stockpot.
5.
Add maple
syrup, ginger, remaining 3/4
teaspoon salt and 1/4
teaspoon pepper to sweet
potatoes. Beat until sweet
potatoes and garlic are
mashed and smooth; keep
warm.
6.
Skim fat from
cooking liquid; stir in
cornstarch mixture. Bring to
a boil, stirring constantly;
cook and stir 1 minute or
until thickened.
7.
Carve pot
roast into slices; serve
with mashed sweet potatoes
and gravy.
Nutrition
information per serving:
342 calories; 7 g fat (2 g
saturated fat; 4 g
monounsaturated fat); 60 mg
cholesterol; 511 mg sodium;
42 g carbohydrate; 5.3 g
fiber; 26 g protein; 5.2 mg
niacin; 0.7 mg vitamin B6;
2.6 mcg vitamin B12;
3.9 mg iron; 26.2 mcg
selenium; 6.2 mg zinc.
This recipe is an excellent
source of fiber, protein,
niacin, vitamin B6,
vitamin B12,
iron, selenium and zinc.
Cook’s Tip:
Sweet potatoes may also be
mashed using a food
processor.
Cook’s Tip:
Fresh apple cider is sold
filtered and unfiltered.
Filtered cider looks clear
and is lighter in color than
unfiltered cider, which is
deep brown and cloudy due to
apple pulp particles. Unlike
apple juice, fresh cider is
perishable and must be
refrigerated before opening.
Always purchase pasteurized
cider.
Cook’s Tip:
To easily skim fat from
cooking liquids, use a fat
or gravy separator. The
spout on this special
pitcher is positioned at the
bottom so as fat rises to
the surface the liquid below
can be poured off
separately.
This recipe can
be found in the new The Healthy Beef Cookbook,
published by John Wiley & Sons, Inc.
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