Recipe: autumn pot roast with root vegetables

Ingredients

• 1 beef Shoulder Roast, Arm Chuck Roast Boneless or Blade Chuck Roast Boneless (3 to 3 1/2 pounds)
• 1 tablespoon vegetable oil
• 8 small red-skinned potatoes, halved
• 2 large carrots, cut into 2 1/2 x 1/2 inch pieces
• 2 large parsnips, cut into 2 1/2 x 1/2 inch pieces
• 1 small leek, cut into 1 1/2 inch pieces
• 1 1/2 tablespoons cornstarch dissolved in 3 tablespoons water
• SEASONING:
• 1 teaspoon dried oregano
• 1 clove garlic, minced
• 1/2 teaspoon salt
• 1/2 teaspoon lemon pepper

Directions

1. Combine seasoning ingredients; press onto beef pot roast. Heat oil in stock pot over medium heat until hot. Brown pot roast. Pour off drippings.
2. Add 3/4 cup water; bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables; continue cooking, covered, 30 to 45 minutes or until pot roast and vegetables are fork-tender. Remove pot roast and vegetables; keep warm.
3. Skim fat from cooking liquid. Measure and return 2 cups cooking liquid to stock pot. Stir in cornstarch mixture; cook and stir 1 minute or until thickened and bubbly. Carve pot roast. Serve with vegetables and sauce.

NUTRITION INFORMATION
Nutrition information per serving, using shoulder pot roast, 1/6 of recipe: 465 calories; 12 g fat (3 g saturated fat; 5 g monounsaturated fat); 91 mg cholesterol; 323 mg sodium; 52 g carbohydrate; 6.8 g fiber; 39 g protein; 7.7 mg niacin; 0.9 mg vitamin B6; 3.9 mcg vitamin B12; 6.4 mg iron; 40.6 mcg selenium; 9.1 mg zinc; 55.3 mg choline.

This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of choline.

Nutrition information per serving, using shoulder pot roast, 1/8 of recipe: 349 calories; 9 g fat (2 g saturated fat; 4 g monounsaturated fat); 68 mg cholesterol; 243 mg sodium; 39 g carbohydrate; 5.1 g fiber; 29 g protein; 5.8 mg niacin; 0.6 mg vitamin B6; 2.9 mcg vitamin B12; 4.8 mg iron; 30.5 mcg selenium; 6.9 mg zinc; 41.5 mg choline.

This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.

Nutrition information per serving, using chuck blade pot roast, 1/6 of recipe: 567 calories; 20 g fat (7 g saturated fat; 8 g monounsaturated fat); 135 mg cholesterol; 323 mg sodium; 52 g carbohydrate; 6.8 g fiber; 45 g protein; 6.7 mg niacin; 0.9 mg vitamin B6; 3.2 mcg vitamin B12; 7.1 mg iron; 36.4 mcg selenium; 14.1 mg zinc; 206.2 mg choline.

This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium, zinc and choline.

Nutrition information per serving, using chuck blade pot roast, 1/8 of recipe: 425 calories; 15 g fat (5 g saturated fat; 6 g monounsaturated fat); 101 mg cholesterol; 243 mg sodium; 39 g carbohydrate; 5.1 g fiber; 34 g protein; 5.0 mg niacin; 0.7 mg vitamin B6; 2.4 mcg vitamin B12; 5.4 mg iron; 27.3 mcg selenium; 10.6 mg zinc; 154.7 mg choline.

This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium, zinc and choline.

Nutrition information per serving, using chuck arm roast, 1/6 of recipe: 623 calories; 27 g fat (10 g saturated fat; 11 g monounsaturated fat); 121 mg cholesterol; 293 mg sodium; 52 g carbohydrate; 6.8 g fiber; 42 g protein; 8.5 mg niacin; 0.9 mg vitamin B6; 2.7 mcg vitamin B12; 5.5 mg iron; 36.8 mcg selenium; 9.5 mg zinc; 195.9 mg choline.

This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium, zinc and choline.

Nutrition information per serving, using chuck arm roast, 1/8 of recipe: 467 calories; 21 g fat (8 g saturated fat; 8 g monounsaturated fat); 91 mg cholesterol; 220 mg sodium; 39 g carbohydrate; 5.1 g fiber; 32 g protein; 6.4 mg niacin; 0.7 mg vitamin B6; 2.0 mcg vitamin B12; 4.2 mg iron; 27.6 mcg selenium; 7.1 mg zinc; 146.9 mg choline.

This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium, zinc and choline.