My crock is 6QTs, but you should be able to halve the recipe for a smaller crock and use the same cooking times. Instead of using potatoes, I used parnsips, not too bad, they kind of have a carrot taste. Parsnips are a "medium" potassium food, to remove more potassium let them soak in water over night. You could also use turnips.
INGREDIENTS
3 to 5 lb beef pot roast
salt-free spice mix of your choice (I used McCormick salt-free garlic and herb)
2 Tablespoons olive oil
1/2 cup water
1 vidala onion cut into approx 1" chunks (or 2 yellow onions quartered)
3 to 4 stalks celery, cut into 1" pieces
3 to 4 carrots cut into 1" pieces
4 parsnips or turnips cut into 1" pieces
DIRECTIONS
Season all sides of roast with the salt-free seasoning.
Add oil to saute pan, and brown roast on all sides over medium-high-heat
Place vegetables in the crock
Place roast on top of vegetables
Add water to crock
Cover and cook on HIGH for 5 hours, LOW for 10 hours, or until internal temperature measures at least 160 F
Cooking on low will result in more tender meat
NUTRITION (based on a 3lb pot roast)
Servings per recipe: 6 (8 oz of meat/serving)
Amount per serving
Calories: 474
Fat: 20 g
Cholesterol: 202 mg
Sodium: 129 mg
Potassium: 727 mg (not sure what this is with the parsnips or turnips)
Total Carbs: 6.2 gD
Dietary fiber: 2 g
Protein: 63 g
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