Pot Roast with Savory Vegetable Gravy
- olive oil cooking spray
- 1 4-pound rump roast
- 2 large onions, 1 pound total, sliced
- 3 garlic cloves, peeled
- 1 whole clove
- 2 bay leaves, broken in half
- 1 teaspoon crushed dried thyme
- 1 carrot, 2 ounces, peeled and sliced
- 1 rib of celery, 2 ounces, chopped
- 3 cups fat-free low-sodium beef broth
- freshly ground pepper
- Preheat oven to 325°F. Lightly spray an oven-proof covered roasting pan with cooking spray. Brown the roast on all sides over medium-high heat.
- Surround the roast with the onion and garlic. Add the whole clove, bay leaves, thyme, carrot, celery, and beef broth. Bring to a simmer on top of the stove. Cover and place pan in the oven. Roast until the beef is fork tender, about 3 1/2 hours.
- Remove the roast and let stand on a carving board, covered with a sheet of aluminum foil for 15 minutes before slicing.
- Transfer the vegetables and pan juices to a large strainer; discard the clove and bay leaves. Using the back of a large spoon, force the vegetables through the strainer to thicken the pan juices to make a gravy. Remember to incorporate the brown caramel colored bits around the sides of the roaster. Remove and discard any visible fat. Place the gravy in a saucepan and heat, stirring until thickened and smooth. Season to taste with pepper.
- To serve, slice the pot roast into thin slices against the grain and nap with the gravy.
|Per 4-ounce serving plus 2 tablespoons gravy:||242 calories (22% calories from fat), 42 g protein, 6 g total fat (2.5 g saturated fat), 3 g carbohydrate, 1 g dietary fiber, 102 mg cholesterol, 63 mg sodium|
|Exchanges:||4 lean meat|