email this pageIngredients
1 (3- to 3 1/2-pound) boneless beef chuck shoulder pot roast
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, cut into 1 1/2-inch pieces
4 garlic cloves
2 tablespoons maple syrup
1 teaspoon minced fresh ginger
2 tablespoons cornstarch dissolved in 2 tablespoons brandy or water
Instructions
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, cut into 1 1/2-inch pieces
4 garlic cloves
2 tablespoons maple syrup
1 teaspoon minced fresh ginger
2 tablespoons cornstarch dissolved in 2 tablespoons brandy or water
1. 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.
2. 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.
3. Add sweet potatoes and garlic to stockpot; continue simmering, covered, 30 minutes or until sweet potatoes and pot roast are fork-tender.
4. Remove pot roast; keep warm. Remove sweet potatoes and garlic with slotted spoon to large bowl, leaving cooking liquid in stockpot.
5. 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.
6. Skim fat from cooking liquid; stir in cornstarch mixture. Bring to a boil, stirring constantly; cook and stir 1 minute or until thickened.
7. Carve pot roast into slices; serve with mashed sweet potatoes and gravy. Serves 8.
Adapted from The Healthy Beef Cookbook, by the National Cattlemen’s Beef Association and the American Dietetic Association (John Wiley and Sons, Inc., 2006). “Relish the Healthy Table,” July 2006.
Nutritional Information
2. 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.
3. Add sweet potatoes and garlic to stockpot; continue simmering, covered, 30 minutes or until sweet potatoes and pot roast are fork-tender.
4. Remove pot roast; keep warm. Remove sweet potatoes and garlic with slotted spoon to large bowl, leaving cooking liquid in stockpot.
5. 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.
6. Skim fat from cooking liquid; stir in cornstarch mixture. Bring to a boil, stirring constantly; cook and stir 1 minute or until thickened.
7. Carve pot roast into slices; serve with mashed sweet potatoes and gravy. Serves 8.
Adapted from The Healthy Beef Cookbook, by the National Cattlemen’s Beef Association and the American Dietetic Association (John Wiley and Sons, Inc., 2006). “Relish the Healthy Table,” July 2006.
Per serving: 342 calories, 7g fat, 26g prot., 42g carbs, 5g fiber, 511mg sodium.
