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Maple-Orange Pot Roast

 Maple-Orange Pot Roast
From Orlando, Florida, Christina Marquis explains, “Served with fresh bread, this easy-to-prepare, tender roast is a wonderful reminder of New England’s autumn flavors. It always brings back memories of a friend’s maple sap house in New Hampshire, where we’re originally from.”
8 ServingsPrep: 25 min. Bake: 3 hours


  • 1 beef rump roast or bottom round roast (3 pounds)
  • 1/2 cup orange juice
  • 1/4 cup sugar-free maple-flavored syrup
  • 1/4 cup white wine or chicken broth
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon grated orange peel
  • 1 bay leaf
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1-1/2 pounds red potatoes, cut into large chunks
  • 5 medium carrots, cut into 2-inch pieces
  • 2 celery ribs, cut into 2-inch pieces
  • 2 medium onions, cut into wedges
  • 4 teaspoons cornstarch
  • 1/4 cup cold water


  • In a large nonstick skillet coated with cooking spray, brown roast on
  • all sides. Place in a roasting pan coated with cooking spray.
  • In the same skillet, combine the orange juice, syrup, wine, vinegar,
  • Worcestershire sauce, orange peel, bay leaf, salt and pepper. Bring
  • to a boil, stirring frequently; pour over meat.
  • Place the potatoes, carrots, celery and onions around roast. Cover

2 of 2

Maple-Orange Pot Roast (continued)

Directions (continued)

  • and bake at 325° for 3 hours or until meat is tender.
  • Remove meat and vegetables and keep warm. Pour pan juices into a
  • measuring cup. Discard bay leaf and skim fat. Return to roasting
  • pan.
  • In a small bowl, combine cornstarch and water until smooth. Gradually
  • stir into juices. Bring to a boil; cook and stir for 2 minutes or
  • until thickened. Serve with pot roast and vegetables. Yield: 8
  • servings.
Nutritional Facts: 3 ounces cooked beef with 3/4 cup vegetables and 2 tablespoons gravy equals 335 calories, 8 g fat (3 g saturated fat), 102 mg cholesterol, 264 mg sodium, 27 g carbohydrate, 4 g fiber, 36 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 starch.
Wine: Full-Bodied White Wine: Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.