Pot Roast

This is an easy way to have a comforting, homey meal pretty much ready when you get home from work.

Yield: 8 servings
Ingredients:
1/4 cup lower-sodium soy sauce
2 garlic cloves, minced
1 cup beef broth
3 tablespoons sun-dried tomato paste
2 medium onions (about 3/4 pound), quartered and layers separated
1 (16-ounce) package carrots, cut into 2-inch pieces
16 small red potatoes (about 2 pounds), halved
1 tablespoon cracked black pepper
1 (2-pound) boneless chuck roast, trimmed and cut in half
Rosemary sprigs (optional)
1 1/2 tablespoons all-purpose flour
3 tablespoons water

Preparation:
1. Combine soy sauce, garlic, beef broth, and tomato paste in a slow cooker, whisk together.
2. Place onion, carrot, and potato in slow cooker; toss gently.
3. Sprinkle roast with pepper, gently pressing pepper into roast. Lay roast over vegetables; spread rosemary sprigs around roast.
4. Cover slow cooker with lid; cook on high-heat setting 1 hour. Reduce to low-heat setting, and cook 8 hours or until roast is tender.
5. Discard rosemary sprigs. Place roast and vegetables on a serving platter; keep warm. Reserve liquid in slow cooker; increase to high-heat setting.
6. Place flour in a small bowl. Gradually add water, stirring with a whisk until well blended. Add flour mixture to liquid in slow cooker. Cook, uncovered, 15 minutes or until slightly thick, stirring frequently. Serve gravy with roast and vegetables.

Nutritional Information:
Calories: 318
Fat: 6.8g
Saturated fat: 1.6g
Monounsaturated fat: 2.7g
Polyunsaturated fat: 0.8g
Protein: 30.5g
Carbohydrate: 33.1g
Fiber: 5.2g
Cholesterol: 40mg
Iron: 3.9mg
Sodium: 552mg
Calcium: 70mg