MAPLE-ORANGE POT ROAST prep-25 min. Bake-3 hr. Yield 8 servings
1 Boneless beef rump roast (3 pounds) 1/2 C Orange juice 1/4 C Sugar-free Maple flavored syrup 1/4 C White wine or Chicken broth 2 T Balsalmic Vinegar 1 T Worcestershire sauce 1 t Grated orange peel 1 Bayleaf 1/2 t salt(opt) 1/4 t pepper ~~~~~~~~~~~~~~ 1-1/2#Red potatoes,cut into large chunks 5 med.carrots cut into 2" pieces 2 celery ribs,cut into 2" pieces 2 med.onions,cut into wedges ~~~~~~~~~~~~~~ 4 t cornstarch 1/4C cold water
In a large non-stick skillet coated with cooking spray,brown roast on all sides;drain.Place in a roasting pan coated with cooking spray.
In the same skillet,combine the orange juice,syrup,wine or broth,vinegar,Worst.sauce,orange peel,bay leaf,salt&pepper. Bring to a boil,stirring frequently;pour over meat. Place the potatoes,carrots,celery,and onions around roast. Cover and bake at 325* for 3 hr.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. Pour into a saucepan. 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 & vegetables.
Both are from Spark Recipes and I found both wonderfully tasty!
The mediterranean Baked Fish has several herbs, lemon juice, apple juice, orange peal a hint of orange juice as well as crushed tomatoes. The flavor of the fish came out sweet and savory. My husband even enjoyed it. Instead of using the rice, I had it over couscous with a hint of lemon juice and garlic sauce. It was YUMMY!
For the Shrimp stirfry, Instead of using corn starch, I opted with 4 tablespoons of whole wheat all purpose organic flour to substitute. Nice, crispy shrimp with wonderful veggies. If you really want to, you could use rice or Soba noodles with some bragg's Amino soy sauce. YUM!
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Fitness Minutes: (80,100) Posts: 5,296 10/14/07 5:36 P
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