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Bavarian Beef Roast Recipe

Her well-seasoned beef roast is so tender and juicy, Cynthia Gessner never has leftovers when she serves it. "My husband and our four boys, ages 5 to 20, clean their plates...down to the tiny diced vegetables," she notes from her home in Radway Alberta. "Try serving this with a side of sweet-and-sour cabbage."

This recipe is:

Healthy

Diabetic Friendly

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Bavarian Beef Roast Recipe

Prep: 20 min. Cook: 2 hours 50 min.

Yield: 8 Servings

20 170 190

Ingredients

1 beef rump roast or bottom round roast (3 pounds)
1 garlic clove, cut into thin slivers
1 teaspoon canola oil
1 cup chopped carrots
1 cup thinly sliced celery
1 cup chopped onion
1 cup sherry or beef broth
1/2 cup minced fresh parsley
1 tablespoon sugar
2 teaspoons caraway seeds
1 teaspoon salt
1/2 teaspoon ground cardamom

Directions

With a sharp knife, cut thin slits in meat; place a piece of garlic in each slit. In a large saucepan or Dutch oven, brown meat in oil on all sides; drain. Add the carrots, celery and onion. Combine the sherry or broth, parsley, sugar, caraway seeds, salt and cardamom; pour over meat.
Bring to a boil. Reduce heat; cover and simmer for about 2-3/4 hours or until meat is tender. Remove and slice meat. Skim fat from cooking liquid and serve vegetables with meat. Yield: 8 servings.

Nutritional Analysis: 3 ounces cooked beef with 3 tablespoons vegetables equals 228 calories, 9 g fat (3 g saturated fat), 82 mg cholesterol, 360 mg sodium, 6 g carbohydrate, 1 g fiber, 28 g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat.

Originally published as Bavarian Beef Roast in Light & Tasty February/March 2005, p53