Monday, January 25, 2010

Italian Pot Roast al la Crock Pot - Healthy yet Delicious!

Hello fellow culinarians,

Recently I made a wonderful Italian Pot Roast in the crock pot that is really great nutritionally and absolutely delicious. To keep it healthy, serve with mixed vegetables instead of pasta and you will really hit it home.

Ingredients:

2lb. Beef Tenderloin (trimmed to 0" fat)
1 Medium Onion
1 Cup Chopped Carrots
1 Cup Chopped Celery
24 oz. Marinara Sauce (Gravy for our South Jersey/Philly residents) - can be homemade or jarred
Red Wine (any)
Salt
Pepper
Garlic Powder
Onion Powder
Rosemary
Oregano
Basil
Garlic (3 Cloves minced)

Prep: 10 Minutes Cook: 5-6 Hours (High Heat in Crock Pot)

Take a Beef Tenderloin roast and trim all the fat and connective tissue. Season all sides of the beef with Salt, Pepper, Onion Powder, Garlic Powder, Rosemary, Oregano and Basil.

Next, place in your crock pot 6 oz. of a 24 oz. bottle of pasta sauce. Add 1/2 cup of red wine (any kind) to the sauce. Next, cut up 1 cup of carrots and 1 cup of celery and add it. Chop up one medium onion and throw it in along with 3 cloves minced garlic.

Next, sprinkle a little bit of all the spices in the crock pot (just eye ball it, not too much of anything) and then place the spiced meat on top of the vegetables in the crock pot. Next, pour the rest of the sauce from the jar (or homemade) over the beef. Cover, and cook on high for 5-6 hours. When it's done, take out of the crock pot (be careful, use stiff spatulas or two sets of tongs, as it will want to fall apart on you) and cut it into 1" cubes. Serve with a mixed vegetable and what a dinner.

Here are the nutritional facts:

For 5oz. of beef, 1/2 cup of sauce and 3/4 cup of mixed vegetables.

360 Calories, 11.5g Fat, 17 Carbs, 4 dietary fiber, 43 protein

It's easy, a nice set-it and forget recipe that is healthy. Enjoy and as always...

Yours in cooking,
Chris

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