Pot Roast - Tonua Carano

I really can't take credit for this recipe as it is mostly from a recipe by Martin Katahn, Ph.D., from the book The Rotation Diet. However, I made it last night for dinner (with some tweaks of course, which I will include below), and it was absolutely delicious! In fact, I poured some of the sauce/juice off and ate it separately as a soup. This was such an amazing and simple recipe that I just had to share it! This is the recipe as I made it.

Prep Time: 20 minutes
Cooking Time: 4-5 hours
Oven Temperature: 250°F
Serves: 4-6

Ingredients

• 1.5 lbs. lean roast (top or bottom round), trimmed*
• 4 cloves garlic, crushed
• 1 teaspoon fresh parsley, finely chopped
• 1 teaspoon fresh cilantro, finely chopped
• 1 teaspoon fresh basil, finely chopped
• 1 teaspoon onion powder
• 1/2 jar small white onions (not pickled)
• 15 new red potatoes, sliced in half (or quartered if large)
• 3 large carrots, sliced thickly
• 1 lb. fresh cut green beans
• 1 28-oz. can diced tomatoes with juice
• 1 15-oz. can tomato sauce
• 1/4 cup red wine vinegar
• 2 teaspoons soy sauce (or tamari)
• Dash of Worcestershire
• 1 bay leaf
• 1 teaspoon salt + salt to taste
• Pepper to taste

* I used bottom round roast. I got a fairly large piece and cut it up into 3 smaller pieces, two of which I froze for later use.

Tip: A coffee or herb grinder like this one (Krups® GX4100 Coffee/Spice Grinder) makes easy work out of chopping fresh herbs.

Directions
Preheat oven to 250°F. While oven is preheating, prepare the meat and vegetables.

Mash together the garlic, 1 teaspoon of salt, and onion powder to form a paste. Add the chopped parsley, cilantro and basil. Add pepper to taste. Rub the garlic/herb paste all over the roast and place the raost in the center of a roasting pan. The meat should be on a rack off the bottom of the pan. Cover the top of the roast with a layer of small white onions. They are soft, so mash them down a bit on the top of the roast.

Arrange the cut potatoes, carrots and green beans around the roast.

Mix together the tomatoes, tomato sauce, remaining onions, vinegar, soy sauce, Worcestershire, salt and pepper to taste, and bay leaf. Pour over the roast and vegetables.

Cook in covered roaster for 4-5 hours, until meat falls apart when prodded with a fork.

Nutritional Info:

Serving Size: Approx. Approximately 2-1/4 cups (550g)

Calories	379
Calories from Fat	125
Total Fat	14g	21% DV
Saturated Fat	5g	26% DV
Trans Fat	0g
Cholesterol	66mg	22% DV
Sodium	1283mg	53% DV
Total Carbohydrate	37g	12% DV
Dietary Fiber	9g	36% DV
Sugars	8g
Protein	30g