Pot Roast with Cider-Maple Gravy and Mashed Butternut Squash
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Total Recipe Time: 3 to 3-3/4 hours
Makes 8 to 10 servings
1 beef Bottom Round Roast (3 to 4 pounds)
4 teaspoons olive oil, divided
1 cup beef broth
3/4 cup apple cider
2 medium butternut squash, cut lengthwise in half, seeded
3 tablespoons cornstarch dissolved in 3 tablespoons water
2 tablespoons maple syrup
|1.||Press 3/4 teaspoon pepper evenly onto all surfaces of beef roast. Heat 2 teaspoons oil in stockpot over medium heat until hot. Place roast in stockpot; brown evenly. Pour off drippings.|
|2.||Season roast with 1 teaspoon salt. Add broth and cider; bring to a boil. Reduce heat; cover tightly and simmer 2-1/2 to 3-1/2 hours or until roast is fork-tender.
|3.||Meanwhile heat oven to 375°F. Brush cut sides of squash halves with remaining 2 teaspoons oil. Place squash, cut sides down, on metal baking sheet. Bake in 375°F oven 45 to 55 minutes or until fork-tender. Cool slightly. Scoop squash flesh into large bowl; discard shells or use for serving, if desired. Mash squash with back of spoon or fork until almost smooth. Season with salt and pepper, as desired; keep warm.|
|4.||Remove roast; keep warm. Skim fat from cooking liquid. Stir in cornstarch mixture and maple syrup; bring to a boil, stirring constantly. Cook and stir 2 to 3 minutes or until slightly thickened.|
|5.||Carve roast into thin slices. Serve with gravy and squash.|
Nutrition information per serving, 1/8 of recipe: 348 calories; 11 g fat (3 g saturated fat; 5 g monounsaturated fat); 111 mg cholesterol; 153 mg sodium; 25 g carbohydrate; 2.8 g fiber; 38 g protein; 8.4 mg niacin; 0.7 mg vitamin B6; 2.0 mcg vitamin B12; 4.1 mg iron; 41.7 mcg selenium; 6.6 mg zinc; 138.6 mg choline.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium, zinc and choline; and a good source of fiber.
Nutrition information per serving, 1/10 of recipe: 279 calories; 9 g fat (3 g saturated fat; 4 g monounsaturated fat); 88 mg cholesterol; 123 mg sodium; 20 g carbohydrate; 2.3 g fiber; 30 g protein; 6.7 mg niacin; 0.6 mg vitamin B6; 1.6 mcg vitamin B12; 3.3 mg iron; 33.4 mcg selenium; 5.3 mg zinc; 110.9 mg choline.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium, zinc and choline; and a good source of iron.