237 calories/15.12 grams protein per serving
|1 lb. 14 oz. Boneless Beef Chuck Roast||2205 cal||170.4 protein|
|1 tbsp. Extra Light Virgin Olive Oil||120 cal||0 protein|
|1 tsp. Granulated Brown Sugar||12 cal||0 protein|
|1/2 tsp. dried Thyme||0 cal||0 protein|
|1/2 tsp. Salt||0 cal||0 protein|
|1/4 tsp. freshly Ground Black Pepper||0 cal||0 protein|
|1 Bay Leaf||0 cal||0 protein|
|1 cup Mixed Vegetable Juice||50 cal||2 protein|
|1 pkt. Instant Onion Broth Mix||22 cal||0.5 protein|
|8 medium Carrots, pared and cut into 2 inch pieces||240 cal||5.6 protein|
|2 cups White Onions||134 cal||2.9 protein|
|1 tbsp. Cornstarch||61 cal||.03 protein|
|1/2 cup Water||0 cal||0 protein|
|2 tbsp. water||0 cal||0 protein|
1) Preheat broiler. Place roast on rack; broil 4 inches from heat 3 minutes on each side then in large dutch oven, heat oil. Add roast; cook 4 to 5 minutes, turning, until browned on all sides.
2) Stir in sugar, thyme, salt, pepper and bay leaf. Pour in vegetable juice, 1/2 cup water and broth mix; bring to a boil. Reduce heat to low; cover and simmer 2 hours. Add carrots and onions; cover and simmer 45 to 60 minutes longer, until meat is very tender. Remove meat to carving board and vegetables to a bowl; keep warm.
3) Bring liquid in dutch oven to a boil. In a small bowl, mix cornstarch with 2 tbsp. water; stir into boiling liquid. Cook, stirring constantly, until liquid thickens slightly.
4) To serve, carve meat and serve with vegetables and gravy.
Makes 12 servings.