OLD-FASHIONED POT ROAST WITH RICH PAN SAUCE

Serves 4 to 5 generously.

•1 (31/2 to 33/4 lb.) boneless chuck roast

• 1 tbsp. dried rosemary, crushed

• 11/2 tsp. dried basil

• 1 tsp. kosher salt

• 1/2 tsp. black pepper

• 1/2 tsp. crushed red pepper flakes

• 3 tbsp. olive oil, divided

• 11/2 c. halved and sliced onion

• 1 c. finely diced carrots (1/4- in. cubes)

• 3/4 c. finely diced celery (1/4- in. cubes)

• 3 large garlic cloves, crushed and peeled

• 3 bay leaves, broken in half

• 1 (28-oz.) can diced tomatoes, drained

• 3 c. reduced sodium beef stock

• 2 c. dry red wine

• 1/2 c. orange juice

• 2 tbsp. chopped parsley, for garnish

Directions

Arrange a rack at center position and preheat oven to 350 degrees.

Pat roast dry with paper towels. Combine rosemary, basil, salt, pepper, and red pepper flakes in a small bowl and rub on all sides of the roast.

In a deep-sided, ovenproof pot (with a lid) set over medium heat, warm 2 tablespoons oil. When hot, add the meat and brown well on all sides, about 5 minutes. Remove from pot.

In the same pot, heat the remaining tablespoon oil until hot, then add onion, carrots and celery and cook, stirring, until vegetables are softened, 3 to 4 minutes. Add garlic and sauté 1 minute more. Add the bay leaves, tomatoes, stock, wine and orange juice, and bring mixture to a simmer.

Return meat to pot; cover and cook in the oven until meat is fork-tender, basting every 30 to 40 minutes with pan juices, about 21/2 hours total.

Remove roast to a serving platter and cover loosely with foil. Remove and discard the bay leaves. Skim off any fat and discard. With a slotted spoon remove 1 cup of the vegetables in the pan and purée in a food processor or blender.

Return puréed vegetables to the roasting pan, and place pan over high heat. Reduce by a third. If not serving immediately, return roast to pan. (Roast can be prepared 2 days ahead; cool, cover and refrigerate. Reheat, covered, in a 350-degree preheated oven until roast is heated through and sauce is hot, about 30 minutes.)

Cut the roast into 1/4-inch thick slices and serve topped with pan sauce and a sprinkle of chopped parsley.

Nutrition information per serving of 5:

Calories 512 Fat 30 g Sodium 780 mg

Carbohydrates 21 g Saturated fat 9 g Calcium 120 mg

Protein 38 g Cholesterol 100 mg Dietary fiber 4 g

Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 5 medium-fat meat, 1 fat.