Eat– for Good Health

What I like about a Crock Pot or any other variety of slow cooker is the tenderness of meat while vegetables are not over-done.   For this pot roast recipe, combine meat with soy sauce and garlic into a zip-lock bag to marinate in the refrigerator overnight.  The next morning, after a bit of browning, it goes into the cooker to simmer, take off for the day, and come home to a perfect meal such as a pot roast with red potatoes, onion, spinach, carrots and mushrooms.  A generous serving is 380 calories and will satisfy any  urge for meat and potatoes.  Serve a salad of greens with low calorie dressing.

Ingredients serve 8

1 2-lb boneless chuck roast, trimmed and cut in chunks

1/2 cup low sodium soy sauce

1 clove garlic, minced

1 cup beef broth

1 pkg mushrooms, any type

1 T. cracked pepper

3 T. tomato paste

2 medium onions, quartered

1 16-oz package carrots, cut into pieces

16 small red potatoes, halved

1 T. canola oil

1 1/2 T. flour

3 T. water

As mentioned above, marinate meat with soy sauce and minced garlic overnight or eight hours.  When ready to begin cooking, bring broth to a boil in a sauce pan, add mushrooms, and then place broth and mushrooms in a bowl, and gently stir in tomato paste.  Heat oil in a large skillet, brown meat, and add flour which will create a gravy with the broth.  Put all ingredients into a slow cooker.  Cook on high for an hour and then reduce to low for 8 hours.


4 thoughts on “Eat– for Good Health

  1. Kathleen Rowland

    Thanks, Mary Alice and Janessa. A legs model must eat carefully, Reba! Today I’m swimming laps at 4 pm (my reward after I finish all my Christmas cards) and will enjoy a filling 400-calorie dinner.

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