beef pot roast with maple sweet potatoes cider gravy
Recipe as seen in The Healthy Beef Cookbook, published by John Wiley & Sons
- 1 boneless beef chuck shoulder roast (3 to 3-1/2 lbs)
- 2 teaspoons olive oil
- 1 3/4 teaspoons salt, divided
- 3/4 teaspoon pepper, divided
- 1 cup chopped onion
- 2 teaspoons chopped fresh thyme
- 1 cup ready-to-serve beef broth
- 3/4 cup apple cider
- 3 pounds sweet potatoes, peeled, cut crosswise into 1 to 1-1/2 inch pieces
- 4 garlic cloves, peeled
- 2 tablespoons maple syrup
- 1 teaspoon minced fresh garlic
- 2 tablespoons cornstarch dissolved in 2 tablespoons brandy or water
Heat oil in stockpot over medium heat until hot. Place beef pot roast in stockpot; brown evenly. Remove pot roast; pour off drippings and season with 1 teaspoon salt and 1/2 teaspoon pepper.
Add onion and thyme to stockpot; cook and stir 3 to 5 minutes or until onion is tender. Add broth and cider; increase heat to medium-high. Cook and stir 1 to 2 minutes or until browned bits attached to stockpot are dissolved. Return pot roast to stockpot; bring to a boil. Reduce heat; cover tightly and simmer 2-1/2 hours.
Add sweet potatoes and garlic to stockpot; continue simmering, covered, 30 minutes or until sweet potatoes and pot roast are fork-tender.
Remove pot roast; keep warm. Remove sweet potatoes and garlic with slotted spoon to large bowl, leaving cooking liquid in stockpot.
Add maple syrup, ginger, remaining 3/4 teaspoon salt and 1/4 teaspoon pepper to sweet potatoes. Beat until sweet potatoes and garlic are mashed and smooth; keep warm.
Skim fat from cooking liquid; stir in cornstarch mixture. Bring to a boil, stirring constantly; cook and stir 1 minute or until thickened.
Carve pot roast into slices; serve with mashed sweet potatoes and gravy.
Nutrition information per serving: 342 calories; 7 g fat (2 g saturated fat; 4 g monounsaturated fat); 60 mg cholesterol; 511 mg sodium; 42 g carbohydrate; 5.3 g fiber; 26 g protein; 5.2 mg niacin; 0.7 mg vitamin B6; 2.6 mcg vitamin B12; 3.9 mg iron; 26.2 mcg selenium; 6.2 mg zinc.