Skinny, Hearty, Italian-Style Pot Roast



pot-roast-photo

Who loves a good pot roast?  I certainly do… This pot roast has a wonderful tomato-based sauce and is richly seasoned with assorted Italian spices.  Plus, it’s simple to make because it’s made in a crock pot.  The trick to making it skinny is starting with a very lean cut of beef.  I’m using a boneless beef rump roast. This type of beef works best cooked slowly. This skinny recipe has 330 calories, 6 grams of fat and 8 Weight Watchers POINTS PLUS. This one dish wonder is perfect to serve throughout the winter and holiday season.

Prep Time: 20 minutes
Cook Time: about 4 hours on high and about 7 hours on low


Ingredients

3 baking potatoes, peeled and cut into large chunks

2 cups baby carrots, whole

4 stalks celery, each cut into 4

2 medium onions, sliced

3 pound boneless rump roast, cut off any fat

2½ tablespoons Spice of Life’s “Italian Traditions“ spices (see shopping tip) or 1 tablespoon of each dried basil and oregano

2 tablespoons fresh garlic, minced

1 teaspoon salt

Fresh ground pepper to taste

⅛-¼ teaspoons red pepper flakes, to taste (red pepper flakes are a bit spicy)

1 (14 oz) can tomatoes, undrained

1 (8 oz) can tomato sauce

1 (6 oz) can tomato paste


Instructions

1. In the bottom of a 4-6-qt crock pot, add the potatoes, carrots, and half the onions.  Place roast on top.

2. Sprinkle on top of roast all dried seasonings, garlic, salt and pepper. Spread all over roast.

3. In a small bowl, combine tomatoes, tomato sauce and paste.  Pour tomato mixture over roast. Top with remaining onions.

4. Cover and cook on high setting for about 4-5 hours and about 7-8 hours on low.  Check at lower number as cooking time may vary depending on the brand of slow cooker. To check for doneness make a small slice in the center of roast to see if it’s cooked through. Cook less time if you like it more rare inside.

Makes 8 servings


Food Fact

A pot roast is used to describe either the cut of beef or the cooking method. It’s usually covered and cook slowly with vegetables and liquid. After cooking, the sauce can be used for a gravy.


Shopping Tips

I just love a line of spices from the Central Coast of California called Spice of Life.  The Spice of Life’s “Italian Traditions” blend is just fabulous…It brings together the traditional Italian flavors such as garlic, onion, basil, parsley, oregano, and some not so typically, rosemary, sage, and thyme. To order or to see where it’s sold visit their website, www.PasoSpices.com. They sell great gift sets for the holidays too!

The butcher in your local supermarket will be happy to cut a 3-pound piece.  Ask them to trim off all the fat.


Cooking Tip

Meat tends to cook faster than vegetables, including potatoes, in the slow cooker. Be sure to cut vegetables into uniform pieces so they all cook at the same rate and place them close to the heat in the cooker.  Often they are placed on the bottom of the cooker with the meat on top.  Liquid is then added to help distribute heat evenly throughout the cooker.


Weight Watchers
(old points) 6
Weight Watchers POINTS 
PLUS
8

SKINNY FACTS: for 1 serving
330 calories, 6g fat, 42g protein, 26g carbs, 5g fiber, 515mg sodium, 8g sugar
FAT FACTS: for 1 serving
540 calories, 31g fat, 46g protein, 18g carbs, 572mg sodium, 3g fiber, 5g sugar