Monday, January 14, 2013

Crock Pot Recipe 18




Moroccan Pot Roast






This recipe provides 8 servings.






1) 2 tablespoons tomato paste
2) 1/2 cup low-sodium beef broth
3) 3 tablespoons all purpose-flour
4) 1 teaspoon cumin
5) 1 1/2 teaspoon of salt
6 1 cup dried plums
7) 3/4 cup dried apricots
8) 1 1/2 pounds baby Yukon gold potatoes, scrubbed and quartered
9) 3 carrots, cut into 1 inch pieces
10) 1/4 teaspoon black pepper
11) 1/4 teaspoon ground cardamom
12) 1/2 teaspoon cinnamon
13) 2 teaspoons canola oil
14) 2/3 cup red wine
15) 1  two pound top round roast
16) Non-stick cooking spray






Instructions:



1) Coat the inside of crock pot with cooking spray.  Combine tomato paste, broth, flour, cumin and 1/2 teaspoon of salt in crock pot. Stir in apricots, carrots, potatoes and plums.





2) Combine pepper, cardamom, cinnamon and 1 teaspoon salt, and sprinkle over entire surface of meat. Heat oil in a large nonstick over medium high heat; add meat and brown on all sides, approx. 8 mins. Transfer meat to crock pot, placing it on top of the vegetables and fruit. Add wine to skillet and boil for 1 minute; pour over meat. Cook on low for 8 hours or high for 4 hours.





3) Remove meat from crock pot and let stand approx. 10 mins. before slicing.






Nutritional value per serving:


Calories: 320
Protein: 23 grams
Carbs: 41 grams
Total Fat: 5   (saturated 1 gram)
Fiber: 5 grams
Sodium: 500 mg

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