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Pot Roast

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.