Recipe adapted from St. Mary's "Eat Hearty Recipe Booklet"

Ingredients:

• 1 TBSP canola oil
• 3 lbs chuck roast
• 1/2 tsp pepper
• 4 medium onions, quartered
• 4 stalks celery, sliced
• 2 beef boullion cubes
• 1 1/2 cups hot water
• 8 medium potatoes, halved
• 8 medium carrots, cut into pieces
• 3 TBSP Flour
• 1/4 cup cold water
• 1 tsp salt

Directions:

1. Preheat oven to 325 degrees.
2. Put oil in 5 qt Dutch oven or roasting pan and heat on medium-high heat.
3. Brown roast on all sides for 5 minutes and drain excess fat.
4. Sprinkle pepper over meat.
5. Add 1 onion and 1 stalk celery to pan.
6. Dissolve bouillon in hot water and pour 3/4 cup around meat; reserve remaining 3/4 cup.
7. Bring to boil: cover. Bake at 325 degrees for 1 hr.
8. Add remaining vegetables; cover and bake an additional 1-1 1/2 hrs or until meat and vegetables are fork tender.
9. To make gravy, remove vegetables and meat from pan. Measure drippings, skim fat and add reserved bouillon to make 3 cups; return to pot.
10. In a small jar with a lid, add flour to cold water; shake well.
11. Gradually stir into drippings.
12. Cook over medium heat, stirring constantly until mixture thickens and boils.
13. Add salt as needed. Serve with meat and vegetables

Makes 8 servings

Nutrition Facts

Per serving:

Calories: 567

Sodium: 746mg

Fat: 14 grams

Carbohydrates: 46 grams

(To reduce carbohydrates - substitute non-starchy vegetables like thick wedges of squash, onions, or green beans for carrots and potatoes. To reduce sodium - use low sodium bouillon or broth)

For more diet and nutrition information contact our registered dietitian at lmcgrath@ingles-markets.com