1 Pot roast
When braising a piece of meat, you
can use virtually any cooking liquid;
try stock, vegetable juice, wine, or
even leftover coffee.
• 3-4 lb. (1.5-2 kg) chuck roast,
boneless bottom, eye of round
• Canola or olive oil
• 1 onion, peeled and quartered
• 1 carrot, peeled and cut into
• 1 celery stalk, chopped
• 2 garlic cloves, crushed or
• 4 cups (1 l) salt-free chicken,
beef or vegetable stock, or
• 1 cup (250 ml) red wine (optional)
• 1 Tbsp. ( 15 ml) Worcestershire
Preheat the oven to 300°F (150°C).
Pat roast dry with paper towels
and sprinkle with salt and pepper.
Set a large ovenproof pot over
medium-high heat and add a drizzle
of oil. Brown roast on all sides,
turning with tongs or a fork. This
caramelizes the outside of the meat,
Remove the roast from the pot and
set it aside on a plate. Add the
onion, carrots, celery and garlic to
the pot and cook for a few minutes,
until they start to brown. Return the
roast to the pot and add enough
liquid (stock or tomato juice, and
wine if using) to come halfway up
the sides of the roast. Add the
Worcestershire sauce. Alternatively,
transfer the meat and vegetables to
a slow cooker and add the stock.
Cover the pot with a lid or foil and
cook for 2.5 to 3 hours, until the
meat is very tender. If using a
slow cooker, set it on low for
6 to 8 hours.
Remove the roast from the juices
and set it aside. Tent with foil to
keep warm. Let the juices settle
for a few minutes, then scoop any
excess fat off the surface with a
wide spoon. Strain the solids out by
pouring the juices through a sieve or
with a slotted spoon, or purée them
with a hand-held immersion blender.
Return the strained or puréed liquid
to the pot, set it over medium heat
and bring it to a boil. Simmer for
10 minutes, or until reduced and
thickened slightly. Slice or shred
the beef and serve with the sauce
drizzled over top.
Serves 8 to 10.
Per serving (wine not included):
330 calories, 15 g total fat ( 6 g
saturated, 0 g trans fat) 110 mg
cholesterol, 125 mg sodium,
4 g carbohydrate, 43 g protein,
0 g fibre. Analyzed with low-sodium
stock; using the tomato juice would
add 18 calories, 275 mg sodium,
4 g carbohydrate, 0.8 g protein.
Hardy root vegetables benefit
from the intense heat of the oven;
roasting brings out their sweetness,
and because they often take about
the same time to cook, you can mix
and match whatever is in season.
Roasting beets separately will
keep them from staining the other
• 2-3 medium beets, scrubbed and
• 1 medium sweet potato, peeled
and cut into 1-inch (25-mm)