Recipe: Pot Roast With Carrots and Mashed Potatoes

POT ROAST WITH CARROTS AND MASHED POTATOES

Serves 4 (or makes 4 meals for 2).

Note: Turn one pot roast into four very different dinners, with leftovers for beef and barley soup, beef with caramelized onions, and shepherd's pie (the additional ingredients in the other recipes will be sufficient for 2 servings of each). Use a chuck or rump cut. Be sure to keep the heat to a low simmer and do not cook it forever (it will get tough). Avoid brisket for this combo as it has more fat and is harder to turn into leftovers. From Beth Dooley.

• 21/2 to 3 lb. chuck or rump roast

• 3 garlic cloves, cut into slivers

• Salt and freshly ground black pepper

• 1 tbsp. vegetable oil

• 2 carrots, chopped

• 1 rib celery, leaves included, chopped

• 1/2 c. red or white wine

• 1 c. beef or chicken stock

• 1 bay leaf

• 1/2 c. chopped fresh parsley

Directions

Cut slits into the roast with a thin-bladed knife and insert the garlic slivers into the cuts. Generously season the roast with salt and pepper.

Heat the oil over medium-high heat in a Dutch oven or heavy pot with a cover. Brown the meat well on all sides, allowing about 20 to 25 minutes to thoroughly sear all sides of the roast. Remove the meat and set aside.

Add the onion, carrots and celery to the pot and cook over medium-high heat, stirring until tender, about 5 minutes.

Remove the meat from the pot and tent with aluminum foil to keep it warm. Skim the fat from the surface of the liquid. Remove and discard the thyme and bay leaf. Increase the heat to a slow boil and cook until the liquid is reduced by half. Season to taste with more salt and pepper. Slice the meat and serve with the juices and vegetables over mashed potatoes (see recipe).

Nutrition information per serving:

Calories583Fat33 gSodium172 mg

Carbohydrates9 gSaturated fat12 gCalcium86 mg

Protein54 gCholesterol182 mgDietary fiber2 g

SIMPLE MASHED POTATOES

Serves 4.

Note: Perfect with the pot roast, the leftover mashed potatoes become the topping for Shepherd's Pie. From Beth Dooley.

• 2 lb. russet potatoes, peeled and cubed

• Water to cover

• 2 tbsp. unsalted butter

• 1/2 c. milk, whole or 2 percent

• Salt and freshly ground black pepper to taste

Directions

Put the potatoes into a pot with enough cold water to cover by 1 inch and add the salt. Bring the water to a boil and cook the potatoes until tender, about 20 to 30 minutes. Drain all but 1 inch of water from the pot. Return to the heat and mash with a potato masher or fork, adding in the butter and enough milk to reach the desired consistency. Season with salt and pepper.

Calories245Fat7 gSodium170 mg

Carbohydrates42 gSaturated fat4 gCalcium53 mg

Protein5 gCholesterol18 mgDietary fiber4 g

Diabetic exchanges per serving: 3 bread/starch, 1 1/2 fat.

BEEF, BARLEY AND VEGETABLE SOUP

Note: This hearty dinner soup is easy to portion into single-serving containers to freeze. Purchase nice rolls to go alongside and wrap them individually to freeze. They thaw and crisp up nicely in a low oven. From Beth Dooley.

• 1 tsp. unsalted butter

• 1/4 c. chopped onion

• 1 small carrot, diced

• 1/4 c. instant barley

• 1 tbsp. tomato paste

• 1/2 c. cubed cooked beef

• Several dashes Worcestershire sauce, to taste

• 1 tbsp. chopped fresh parsley

Directions

Nutrition information per serving:

Calories206Fat8 gSodium270 mgSaturated fat4 g

Carbohydrates20 gCalcium46 mg

Protein14 gCholesterol36 mgDietary fiber4 g

Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 1 lean meat, 1 fat.

Serves 2.

Note: Here, the leftover mashed potato thickens the filling and then becomes the topping for the pie. From Beth Dooley.

• 1 tsp. unsalted butter

• 1/4 c. chopped onion

• 1/2 c. beef stock

• 1 tsp. fresh thyme

• 1/2 c. cubed pot roast

•1/4 c. carrots and juices left from pot roast

• 1/3 c. mashed potatoes

Directions

Turn the meat filling into 1 or 2 individual pie tins. Spread the leftover mashed potatoes over the pie to form a crust. Bake until potatoes are browned and the filling is bubbly, about 15 to 20 minutes.

To freeze, wrap the unbaked pies in plastic, then place in a heavy zip-top bag and freeze for up to 6 months.

Nutrition information per serving:

Calories170Fat10 gSodium155 mgSaturated fat4 g

Carbohydrates9 gCalcium38 mg

Diabetic exchanges per serving: 1 1/2 bread/starch, 1 1/2 medium-fat meat, 1/2 fat.

CARAMELIZED ONIONS AND BEEF CASSEROLE

Serves 2

Note: When making this, be patient. It's important to take the time to thoroughly caramelize the onions. Panko bread crumbs are lighter and bigger than the traditional crumb. This dish freezes beautifully and is delicious served with bakery rolls -- ciabatta, potato, rye, whole wheat. Wrap them up individually and freeze. They heat up well in a low oven. From Beth Dooley.

• 1 tbsp. unsalted butter

• 2 tbsp. red wine

• 1 c. beef stock

• 1/4 c. chopped fresh parsley

• 1 tbsp. fresh thyme leaves

• Salt and freshly ground black pepper to taste

• 1/4 c. dry bread crumbs or panko crumbs (see Note)

Directions

Preheat oven to 350 degrees. In a medium saucepan, melt the butter over low heat and sauté the onions until soft and turn caramel brown, about 30 minutes. Stir in the wine, stock, parsley and thyme. Cook over low heat until the liquid is reduced by half. Season with salt and pepper.

Pour a layer of the onions into 2 individual pie tins, then cover with a layer of meat, top with the onions, then the meat, layering until you've reached the top. Top with the remaining sauce and sprinkle with the breadcrumbs. Bake until filling is hot and bubbly and the topping is crisp, about 10 to 15 minutes.

To freeze, wrap the unbaked pies in plastic and then place in a zip-top bag and freeze for up to 3 months.

Calories340Fat20 gSodium240 mg

Carbohydrates14 gSaturated fat10 gCalcium74 mg

Protein22 gCholesterol86 mgDietary fiber2 g

Diabetic exchanges per serving: 1 bread/starch, 3 medium-fat meat, 1 fat.