| barbecue pot roast |
| 2 pounds beef top round roast, trimmed of fat 1/2 teaspoon salt 1/4 teaspoon ground black pepper 2 onions, sliced and separated into rings 1 red bell pepper,sliced into rings 4 ounces mushrooms, sliced (1cup) 2 garlic cloves minced 3/4 cup barecue sauce 1/3 cup water 2 tablespoons molasses 1 teaspoon chili powder 1 teaspoon mustard powder 1 bag peeled small carrots (1 pound) Coat a 4-quart flameproof roasting pan or Dutch oven with nonstick spray and warm over medium-high heat. Season the meat with the salt and pepper and place in the prepared pan. Brown the meat, turning, until all sides are browned. Transfer to a plate and set aside. Add the onions, bell pepper, mushrooms and garlic to the pan. Reduce the heat to medium and cook, 5 minutes or until tender. Stir in the barbecue sauce, water, molasses, chili powder and mustard powder; bring to a boil over high heat. Add the beef, reduce the heat to low, cover; and cook for 1 hour. Add the carrots and cook for 30to 45 minutes longer, or until the meat is fork-tender and cooked through and the carrots are soft. Makes 6 servings. Nutrition information per serving; 241 cal. 28 g pro. 20 c carbo., 5 g fat (2 g saturated fat 61 mg chol., 523 mg sodium, 4 g fiber. |
 |
 |