Menu Planner
These easy tasty options are perfect for a busy week
FAMILY DINNER: Make a family- friendly pot roast for today’s gathering. Accompany the flavorful combination with mashed red- skinned potatoes, steamed sliced zucchini, a mixed green salad and whole- grain rolls. For dessert, scoop lemon sherbet. Plan ahead: Save enough beef, vegetables, mashed potatoes and sherbet for a second night ( see Round 2: Heat and Eat, Page 3).
Ingredients
2 large onions, cut into 8 wedges 2 cloves garlic, peeled 1 ( 3- to 3 1/ 2- pound) beef chuck roast 1 ( 0.7- ounce) package Italian dressing mix 2 red bell peppers, cut into 1 1/ 2- inch pieces 1/ 2 cup unsalted beef broth Coarse salt and black pepper to taste
Servings: makes 10 servings Preparation time: less than 15 minutes Cooking time: 8 hours on low, or 5 hours on high
Place onions and garlic in a 4- quart or larger slow cooker. Rub roast evenly with salad dressing mix; place on top of onions. Add bell peppers and broth. Cover and cook on low 8 hours or high 5 hours. Remove roast and vegetables. Strain cooking liquid; skim fat. Heat defatted broth in microwave on high ( 100 percent power) 1 minute per cup of broth or until hot. Let roast stand 5 minutes. Slice roast across grain, salt and pepper to taste, and serve with vegetables and heated broth.
Per serving: 188 calories, 27 grams protein, 5 grams fat ( 26 percent calories from fat), 2 grams saturated fat, 6 grams carbohydrate, 52 milligrams cholesterol, 368 milligrams sodium, 1 gram fiber.
Carb count: 0.5.