Yankee Pot Roast

Yankee Beef Pot Roast

Total Recipe Time: 3-3-1/2 hours

Makes 6 servings

Ingredients:

1 boneless beef chuck pot roast (arm, shoulder or blade), about 2-1/2 pounds 1/3 cup all-purpose flour
3/4 teaspoon salt
3/4 teaspoon black pepper 1 tablespoon vegetable oil 1 can (14 to 14-1/2 ounces) beef broth 1/2 cup dry red wine 1-1/2 teaspoons dried thyme leaves 2 packages (16 ounces each) frozen vegetable stew mixture (such as potatoes, carrots, celery and onion)

Instructions:

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Combine flour, salt and pepper. Lightly coat beef in 2 tablespoons of the flour mixture. Heat oil in large stockpot over medium heat until hot. Place beef pot roast in stockpot; brown evenly. Pour off drippings. Combine beef broth, red wine, thyme and remaining flour mixture; add to stockpot and bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables to stockpot; continue simmering 30 to 45 minutes or until pot roast and vegetables are fork-tender. Remove pot roast and vegetables; keep warm. Skim fat from cooking liquid, if necessary. Carve pot roast into thin slices. Serve with vegetables and gravy.

Nutrition information per serving: 363 calories; 10 g fat (3 g saturated fat; 3 g monounsaturated fat); 71 mg cholesterol; 735 mg sodium; 25 g carbohydrate; 1.3 g fiber; 39 g protein; 8.1 mg niacin; 0.4 mg vitamin B 6 ; 2.6 mcg vitamin B 12 ; 3.6 mg iron; 40.1 mcg selenium; 8.5 mg zinc. This recipe is an excellent source of protein, niacin, vitamin B 6 , vitamin B 12 , iron, selenium and zinc.

BBQ “Nachos”

Total Recipe Time: 35 to 40 minutes

Makes 10 to 12 servings

Ingredients:

1 pound cooked beef pot roast or brisket 1 package (20 to 24 ounces) frozen waffle fries 1 can (16 ounces) baked beans, drained 1/2 cup barbecue sauce 1 cup reduced-fat shredded mozzarella cheese 1/2 cup reduced-fat sour cream (optional) 1 green onion, chopped

Instructions:

Prepare waffle fries according to package directions. Shred beef pot roast with two forks. Meanwhile, combine beef and barbecue sauce in a medium saucepan. Heat beef mixture over medium heat 8 to 10 minutes or until beef is heated through, stirring occasionally. Reduce oven temperature to 350°F. Top waffle fries with beef mixture, beans and cheese. Bake in 350°F oven 5 to 7 minutes or until mixture is heated through and cheese is melted. Top mixture with sour cream, if desired. Sprinkle with green onions.

Tip:  Two packages (17 ounces each) fully-cooked pot roast or brisket may be substituted for cooked pot roast or brisket. Remove beef from package, discarding au jus or gravy. Continue as directed in step 2.   Waffle fries may be transferred to an oven-safe baking dish. Continue as directed in step 3.

Nutrition information per serving, using beef brisket (1/10 of recipe): 286 calories; 9 g fat (3 g saturated fat; 1 g monounsaturated fat); 34 mg cholesterol; 653 mg sodium; 28 g carbohydrate; 3.6 g fiber; 21 g protein; 2.3 mg niacin; 0.2 mg vitamin B 6 ; 1.1 mcg vitamin B 12 ; 2.1 mg iron; 15.6 mcg selenium; 3.6 mg zinc; 57.8 mg choline. This recipe is an excellent source of protein, selenium and zinc; and a good source of fiber, niacin, vitamin B 6 , vitamin B 12 , iron and choline.

Hot Beef “Sundaes”

Total Recipe Time: 15 to 20 minutes

Makes 4 servings

Ingredients:

1 package (17 ounces) refrigerated fully-cooked beef tips with gravy 1 package (24 ounces) refrigerated mashed potatoes

Toppings:

Shredded Cheddar cheese
Sour cream cherry or grape tomatoes

Instructions: 

Heat beef tips with gravy according to package directions. Heat mashed potatoes according to package directions. Using ice cream scoop, place 2 scoops (about 1/3 cup each) mashed potatoes in each of 4 individual sundae cups or serving bowls. Divide beef tips evenly over potatoes in each dish. Sprinkle with cheese and top with dollop of sour cream, as desired. Place 1 tomato in center of each serving for “cherry.”

Nutrition information per serving, including 1-1/2 teaspoons cheese, 1/2 teaspoon sour cream and one cherry tomato: 308 calories; 9 g fat (4 g saturated fat; 3 g monounsaturated fat); 69 mg cholesterol; 1271 mg sodium; 36 g carbohydrate; 4.1 g fiber; 22 g protein; 6.1 mg niacin; 0.8 mg vitamin B6; 3.9 mcg vitamin B12; 2.1 mg iron; 14.2 mcg selenium; 4.7 mg zinc. This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of fiber and iron.

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